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Peanut vs. Ham — In-Depth Nutrition Comparison

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Differences between Peanut and Ham

  • 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.
  • The amount of Sodium in Peanut is lower.

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

Infographic

Peanut vs Ham 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.
Peanut
9
:
1
Ham
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%
Contains more Selenium +170.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
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%
Contains more Selenium +170.8%

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.
Peanut
4
:
6
Ham
Contains more Vitamin E +3232%
Contains more Vitamin B3 +199.9%
Contains more Vitamin B5 +338.5%
Contains more Folate +7900%
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%
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%
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%
Contains more Vitamin E +3232%
Contains more Vitamin B3 +199.9%
Contains more Vitamin B5 +338.5%
Contains more Folate +7900%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
:
2
Ham
Contains more Protein +23.3%
Contains more Fats +790.4%
Contains more Carbs +975.3%
Contains more Water +941.1%
Contains more Other +87.6%
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
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Protein +23.3%
Contains more Fats +790.4%
Contains more Carbs +975.3%
Contains more Water +941.1%
Contains more Other +87.6%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Ham
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
75%
Peanut
45%
Ham
Minerals Daily Need Coverage Score
131%
Peanut
55%
Ham

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