Ham vs. Peanut — In-Depth Nutrition Comparison
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Differences between ham and peanuts
- Ham contains less copper, manganese, folate, vitamin E, vitamin B3, iron, magnesium, fiber, and vitamin B5 than peanuts.
- Peanuts' daily need coverage for copper is 118% higher.
- Peanuts contain 67 times less sodium than ham. Ham contains 1203mg of sodium, while peanuts contain 18mg.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of peanuts is 13.
The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Peanuts, all types, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more SeleniumSelenium | +170.8% |
| Contains more MagnesiumMagnesium | +1100% |
| Contains more CalciumCalcium | +1050% |
| Contains more PotassiumPotassium | +145.6% |
| Contains more IronIron | +209.5% |
| Contains more CopperCopper | +1348.1% |
| Contains more ZincZinc | +13.5% |
| Contains more PhosphorusPhosphorus | +91.8% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +3481.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.8% |
| Contains more Vitamin B2Vitamin B2 | +49.6% |
| Contains more Vitamin B6Vitamin B6 | +14.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +62.1% |
| Contains more Vitamin EVitamin E | +3232% |
| Contains more Vitamin B3Vitamin B3 | +199.9% |
| Contains more Vitamin B5Vitamin B5 | +338.5% |
| Contains more FolateFolate | +7900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.079mg | 1.144mg | 118% |
| Polyunsaturated fat | 0.54g | 15.558g | 100% |
| Manganese | 0.054mg | 1.934mg | 82% |
| Fats | 5.53g | 49.24g | 67% |
| Folate | 3µg | 240µg | 59% |
| Monounsaturated fat | 2.62g | 24.426g | 55% |
| Vitamin E | 0.25mg | 8.33mg | 54% |
| Sodium | 1203mg | 18mg | 52% |
| Vitamin B3 | 4.023mg | 12.066mg | 50% |
| Iron | 1.48mg | 4.58mg | 39% |
| Magnesium | 14mg | 168mg | 37% |
| Fiber | 0g | 8.5g | 34% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Vitamin B5 | 0.403mg | 1.767mg | 27% |
| Phosphorus | 196mg | 376mg | 26% |
| Selenium | 19.5µg | 7.2µg | 22% |
| Calories | 145kcal | 567kcal | 21% |
| Saturated fat | 1.81g | 6.279g | 20% |
| Cholesterol | 53mg | 0mg | 18% |
| Potassium | 287mg | 705mg | 12% |
| Protein | 20.93g | 25.8g | 10% |
| Vitamin B1 | 0.754mg | 0.64mg | 10% |
| Calcium | 8mg | 92mg | 8% |
| Choline | 85.1mg | 52.5mg | 6% |
| Carbs | 1.5g | 16.13g | 5% |
| Vitamin B2 | 0.202mg | 0.135mg | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Zinc | 2.88mg | 3.27mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin B6 | 0.4mg | 0.348mg | 4% |
| Net carbs | 1.5g | 7.63g | N/A |
| Sugar | 0g | 4.72g | N/A |
| Tryptophan | 0.251mg | 0.25mg | 0% |
| Threonine | 0.931mg | 0.883mg | 0% |
| Isoleucine | 0.918mg | 0.907mg | 0% |
| Leucine | 1.661mg | 1.672mg | 0% |
| Lysine | 1.775mg | 0.926mg | 0% |
| Methionine | 0.553mg | 0.317mg | 0% |
| Phenylalanine | 0.904mg | 1.377mg | 0% |
| Valine | 0.908mg | 1.082mg | 0% |
| Histidine | 0.75mg | 0.652mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +941.1% |
| Contains more OtherOther | +87.6% |
| Contains more ProteinProtein | +23.3% |
| Contains more FatsFats | +790.4% |
| Contains more CarbsCarbs | +975.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.2% |
| Contains more Mono. FatMonounsaturated fat | +832.3% |
| Contains more Poly. FatPolyunsaturated fat | +2781.1% |
