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.
Detailed nutritional comparison of soy flour and ham is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Soy Flour src
Image of Ham src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Flour or Ham .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Ham (Ham, minced) .

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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.

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