Soy Flour vs. Ham
Nutrition comparison of Soy Flour and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and ham:
- Both soy flour and ham are high in calories, potassium and protein.
- Soy flour has more pantothenic acid, Vitamin B6 and folate, however, ham contains more Vitamin B12.
- Soy flour is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soy flour and ham are high in calories. Soy flour has 41% more calories than ham - soy flour has 372 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, soy flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Ham | |
|---|---|---|
| Protein | 50% | 25% |
| Carbohydrates | 31% | 3% |
| Fat | 20% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and ham has 94% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than ham - soy flour has 16g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both soy flour and ham are high in protein. Soy flour has 206% more protein than ham - soy flour has 49.8g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and soy flour has 82% less saturated fat than ham - soy flour has 1.3g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Soy flour has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Soy flour and ham contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than soy flour - ham has 26iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.
Vitamin E
Soy flour and ham contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Soy flour and ham contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Soy flour has more pantothenic acid, Vitamin B6 and folate, however, ham contains more Vitamin B12. Both soy flour and ham contain significant amounts of thiamin, riboflavin and niacin.
| Soy Flour | Ham | |
|---|---|---|
| Thiamin | 1.088 MG | 0.712 MG |
| Riboflavin | 0.28 MG | 0.19 MG |
| Niacin | 2.95 MG | 4.162 MG |
| Pantothenic acid | 1.55 MG | 0.18 MG |
| Vitamin B6 | 1.05 MG | 0.26 MG |
| Folate | 289 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 27 times more calcium than ham - soy flour has 285mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Soy flour is an excellent source of iron and it has 938% more iron than ham - soy flour has 8.2mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both soy flour and ham are high in potassium. Soy flour has 572% more potassium than ham - soy flour has 2090mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy flour and ham contain significant amounts of alpha linoleic acid (ALA).
| Soy Flour | Ham | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.31 G |
| Total | 0.555 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both soy flour and ham contain significant amounts of linoleic acid.
| Soy Flour | Ham | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 2.16 G |
| Total | 3.685 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Soy Flour g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does soy flour or ham contain more calories in 100 grams?Both soy flour and ham are high in calories. Soy flour has 40% more calories than ham - soy flour has 372 calories in 100g and ham has 263 calories.
Is soy flour or ham better for protein?
Both soy flour and ham are high in protein. Soy flour has 210% more protein than ham - soy flour has 49.8g of protein per 100 grams and ham has 16.3g of protein.
Does soy flour or ham have more carbohydrates?
By weight, soy flour is high in carbohydrates and ham has 90% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and ham has 1.8g of carbohydrates.
Does soy flour or ham contain more calcium?
Soy flour is a rich source of calcium and it has 27 times more calcium than ham - soy flour has 285mg of calcium in 100 grams and ham has 10mg of calcium.
Does soy flour or ham contain more iron?
Soy flour is an abundant source of iron and it has 940% more iron than ham - soy flour has 8.2mg of iron in 100 grams and ham has 0.79mg of iron.
Does soy flour or ham contain more potassium?
Both soy flour and ham are high in potassium. Soy flour has 570% more potassium than ham - soy flour has 2090mg of potassium in 100 grams and ham has 311mg of potassium.