Ham vs. Peanut butter — In-Depth Nutrition Comparison
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Important differences between ham and peanut butter
- Ham has more vitamin B1, selenium, and vitamin B12; however, peanut butter has more manganese, vitamin E, vitamin B3, copper, and magnesium.
- Peanut butter's daily need coverage for manganese is 70% more.
- Peanut butter is lower in sodium.
- Peanut butter has a higher glycemic index than ham.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Peanut butter, smooth style, without salt.
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.
| Contains more ZincZinc | +14.7% |
| Contains more SeleniumSelenium | +375.6% |
| Contains more MagnesiumMagnesium | +1100% |
| Contains more CalciumCalcium | +512.5% |
| Contains more PotassiumPotassium | +94.4% |
| Contains more IronIron | +17.6% |
| Contains more CopperCopper | +434.2% |
| Contains more PhosphorusPhosphorus | +70.9% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +2983.3% |
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 | +402.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +35.1% |
| Contains more Vitamin EVitamin E | +3540% |
| Contains more Vitamin B3Vitamin B3 | +225.9% |
| Contains more Vitamin B5Vitamin B5 | +182.1% |
| Contains more Vitamin B6Vitamin B6 | +10.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.54g | 12.535g | 80% |
| Fats | 5.53g | 51.36g | 71% |
| Manganese | 0.054mg | 1.665mg | 70% |
| Vitamin E | 0.25mg | 9.1mg | 59% |
| Monounsaturated fat | 2.62g | 25.941g | 58% |
| Vitamin B3 | 4.023mg | 13.112mg | 57% |
| Sodium | 1203mg | 17mg | 52% |
| Vitamin B1 | 0.754mg | 0.15mg | 50% |
| Saturated fat | 1.81g | 10.325g | 39% |
| Copper | 0.079mg | 0.422mg | 38% |
| Magnesium | 14mg | 168mg | 37% |
| Selenium | 19.5µg | 4.1µg | 28% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Calories | 145kcal | 598kcal | 23% |
| Folate | 3µg | 87µg | 21% |
| Fiber | 0g | 5g | 20% |
| Phosphorus | 196mg | 335mg | 20% |
| Cholesterol | 53mg | 0mg | 18% |
| Vitamin B5 | 0.403mg | 1.137mg | 15% |
| Potassium | 287mg | 558mg | 8% |
| Carbs | 1.5g | 22.31g | 7% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Choline | 85.1mg | 63mg | 4% |
| Calcium | 8mg | 49mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Zinc | 2.88mg | 2.51mg | 3% |
| Iron | 1.48mg | 1.74mg | 3% |
| Protein | 20.93g | 22.21g | 3% |
| Vitamin B6 | 0.4mg | 0.441mg | 3% |
| Starch | 3.56g | 1% | |
| Vitamin B2 | 0.202mg | 0.192mg | 1% |
| Net carbs | 1.5g | 17.31g | N/A |
| Sugar | 0g | 10.49g | N/A |
| Vitamin K | 0µg | 0.3µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.251mg | 0.231mg | 0% |
| Threonine | 0.931mg | 0.525mg | 0% |
| Isoleucine | 0.918mg | 0.616mg | 0% |
| Leucine | 1.661mg | 1.546mg | 0% |
| Lysine | 1.775mg | 0.681mg | 0% |
| Methionine | 0.553mg | 0.265mg | 0% |
| Phenylalanine | 0.904mg | 1.202mg | 0% |
| Valine | 0.908mg | 0.782mg | 0% |
| Histidine | 0.75mg | 0.557mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +5401.6% |
| Contains more OtherOther | +51.2% |
| Contains more FatsFats | +828.8% |
| Contains more CarbsCarbs | +1387.3% |
~equal in
Protein
~22.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -82.5% |
| Contains more Mono. FatMonounsaturated fat | +890.1% |
| Contains more Poly. FatPolyunsaturated fat | +2221.3% |
