Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Ham
  5. Compare
  6. Ham vs. Peanut butter

Ham vs. Peanut butter — In-Depth Nutrition Comparison

Compare

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.

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

Ham vs Peanut butter infographic
Infographic link

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
Ham
2
:
8
Peanut butter
Peanut butter
Contains more Zinc +14.7%
Contains more Selenium +375.6%
Contains more Calcium +512.5%
Contains more Iron +17.6%
Contains more Magnesium +1100%
Contains more Phosphorus +70.9%
Contains more Potassium +94.4%
Contains less Sodium -98.6%
Contains more Copper +434.2%
Contains more Manganese +2983.3%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Zinc +14.7%
Contains more Selenium +375.6%
Contains more Calcium +512.5%
Contains more Iron +17.6%
Contains more Magnesium +1100%
Contains more Phosphorus +70.9%
Contains more Potassium +94.4%
Contains less Sodium -98.6%
Contains more Copper +434.2%
Contains more Manganese +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.
Ham
Ham
4
:
6
Peanut butter
Peanut butter
Contains more Vitamin D +∞%
Contains more Vitamin B1 +402.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +3540%
Contains more Vitamin B3 +225.9%
Contains more Vitamin B5 +182.1%
Contains more Vitamin B6 +10.3%
Contains more Folate +2800%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.192
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +402.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +3540%
Contains more Vitamin B3 +225.9%
Contains more Vitamin B5 +182.1%
Contains more Vitamin B6 +10.3%
Contains more Folate +2800%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.192

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
:
3
Peanut butter
Peanut butter
Contains more Water +5401.6%
Contains more Other +51.2%
Contains more Fats +828.8%
Contains more Carbs +1387.3%
Equal in Protein - 22.21
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Water +5401.6%
Contains more Other +51.2%
Contains more Fats +828.8%
Contains more Carbs +1387.3%
Equal in Protein - 22.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +890.1%
Contains more Polyunsaturated fat +2221.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +890.1%
Contains more Polyunsaturated fat +2221.3%

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 butter
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 butter Opinion
Net carbs 1.5g 17.31g Peanut butter
Protein 20.93g 22.21g Peanut butter
Fats 5.53g 51.36g Peanut butter
Carbs 1.5g 22.31g Peanut butter
Calories 145kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 0g 10.49g Ham
Fiber 0g 5g Peanut butter
Calcium 8mg 49mg Peanut butter
Iron 1.48mg 1.74mg Peanut butter
Magnesium 14mg 168mg Peanut butter
Phosphorus 196mg 335mg Peanut butter
Potassium 287mg 558mg Peanut butter
Sodium 1203mg 17mg Peanut butter
Zinc 2.88mg 2.51mg Ham
Copper 0.079mg 0.422mg Peanut butter
Manganese 0.054mg 1.665mg Peanut butter
Selenium 19.5µg 4.1µg Ham
Vitamin E 0.25mg 9.1mg Peanut butter
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.15mg Ham
Vitamin B2 0.202mg 0.192mg Ham
Vitamin B3 4.023mg 13.112mg Peanut butter
Vitamin B5 0.403mg 1.137mg Peanut butter
Vitamin B6 0.4mg 0.441mg Peanut butter
Folate 3µg 87µg Peanut butter
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 0.3µg Peanut butter
Tryptophan 0.251mg 0.231mg Ham
Threonine 0.931mg 0.525mg Ham
Isoleucine 0.918mg 0.616mg Ham
Leucine 1.661mg 1.546mg Ham
Lysine 1.775mg 0.681mg Ham
Methionine 0.553mg 0.265mg Ham
Phenylalanine 0.904mg 1.202mg Peanut butter
Valine 0.908mg 0.782mg Ham
Histidine 0.75mg 0.557mg Ham
Cholesterol 53mg 0mg Peanut butter
Trans Fat 0.075g Ham
Saturated Fat 1.81g 10.325g Ham
Monounsaturated Fat 2.62g 25.941g Peanut butter
Polyunsaturated fat 0.54g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

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

People also compare

Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork
Peanut butter
Peanut butter vs Peanut
Peanut
Peanut butter
Peanut butter vs Butter
Butter
Peanut butter
Peanut butter vs Almond butter
Almond butter

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
62%
Peanut butter
Minerals Daily Need Coverage Score
55%
Ham
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 1186mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 53mg)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 8.515g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 14)
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.