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Ham vs. Peanut — In-Depth Nutrition Comparison

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Differences between Ham and Peanut

  • Ham contains less Copper, Manganese, Folate, Vitamin E , Vitamin B3, Iron, Magnesium, Fiber, and Vitamin B5 than Peanut.
  • Peanut's daily need coverage for Copper is 118% higher.
  • Peanut contains 67 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Peanut contains 18mg.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Peanuts, all types, raw.

Infographic

Ham vs Peanut infographic
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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.
Ham
1
:
9
Peanut
Contains more Selenium +170.8%
Contains more Calcium +1050%
Contains more Iron +209.5%
Contains more Magnesium +1100%
Contains more Phosphorus +91.8%
Contains more Potassium +145.6%
Contains less Sodium -98.5%
Contains more Zinc +13.5%
Contains more Copper +1348.1%
Contains more Manganese +3481.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains more Selenium +170.8%
Contains more Calcium +1050%
Contains more Iron +209.5%
Contains more Magnesium +1100%
Contains more Phosphorus +91.8%
Contains more Potassium +145.6%
Contains less Sodium -98.5%
Contains more Zinc +13.5%
Contains more Copper +1348.1%
Contains more Manganese +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.
Ham
6
:
4
Peanut
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.8%
Contains more Vitamin B2 +49.6%
Contains more Vitamin B6 +14.9%
Contains more Vitamin B12 +∞%
Contains more Choline +62.1%
Contains more Vitamin E +3232%
Contains more Vitamin B3 +199.9%
Contains more Vitamin B5 +338.5%
Contains more Folate +7900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 29% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.8%
Contains more Vitamin B2 +49.6%
Contains more Vitamin B6 +14.9%
Contains more Vitamin B12 +∞%
Contains more Choline +62.1%
Contains more Vitamin E +3232%
Contains more Vitamin B3 +199.9%
Contains more Vitamin B5 +338.5%
Contains more Folate +7900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
2
:
3
Peanut
Contains more Water +941.1%
Contains more Other +87.6%
Contains more Protein +23.3%
Contains more Fats +790.4%
Contains more Carbs +975.3%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more Water +941.1%
Contains more Other +87.6%
Contains more Protein +23.3%
Contains more Fats +790.4%
Contains more Carbs +975.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
2
Peanut
Contains less Saturated Fat -71.2%
Contains more Monounsaturated Fat +832.3%
Contains more Polyunsaturated fat +2781.1%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -71.2%
Contains more Monounsaturated Fat +832.3%
Contains more Polyunsaturated fat +2781.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Peanut
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Peanut Opinion
Net carbs 1.5g 7.63g Peanut
Protein 20.93g 25.8g Peanut
Fats 5.53g 49.24g Peanut
Carbs 1.5g 16.13g Peanut
Calories 145kcal 567kcal Peanut
Sugar 0g 4.72g Ham
Fiber 0g 8.5g Peanut
Calcium 8mg 92mg Peanut
Iron 1.48mg 4.58mg Peanut
Magnesium 14mg 168mg Peanut
Phosphorus 196mg 376mg Peanut
Potassium 287mg 705mg Peanut
Sodium 1203mg 18mg Peanut
Zinc 2.88mg 3.27mg Peanut
Copper 0.079mg 1.144mg Peanut
Manganese 0.054mg 1.934mg Peanut
Selenium 19.5µg 7.2µg Ham
Vitamin E 0.25mg 8.33mg Peanut
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.64mg Ham
Vitamin B2 0.202mg 0.135mg Ham
Vitamin B3 4.023mg 12.066mg Peanut
Vitamin B5 0.403mg 1.767mg Peanut
Vitamin B6 0.4mg 0.348mg Ham
Folate 3µg 240µg Peanut
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg 52.5mg Ham
Tryptophan 0.251mg 0.25mg Ham
Threonine 0.931mg 0.883mg Ham
Isoleucine 0.918mg 0.907mg Ham
Leucine 1.661mg 1.672mg Peanut
Lysine 1.775mg 0.926mg Ham
Methionine 0.553mg 0.317mg Ham
Phenylalanine 0.904mg 1.377mg Peanut
Valine 0.908mg 1.082mg Peanut
Histidine 0.75mg 0.652mg Ham
Cholesterol 53mg 0mg Peanut
Saturated Fat 1.81g 6.279g Ham
Monounsaturated Fat 2.62g 24.426g Peanut
Polyunsaturated fat 0.54g 15.558g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Peanut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
75%
Peanut
Minerals Daily Need Coverage Score
55%
Ham
131%
Peanut

Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 1185mg)
Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.469g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 13)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.