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Peanut vs. Ham — In-Depth Nutrition Comparison

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Differences between peanuts and ham

  • 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.
  • The amount of sodium in peanuts is lower.
  • 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 Peanuts, all types, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Peanut vs Ham 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.
Peanut
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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%
Contains more SeleniumSelenium +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
Peanut
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Ham
Ham
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin EVitamin E +3232%
Contains more Vitamin B3Vitamin B3 +199.9%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more FolateFolate +7900%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Ham DV% diff.
Copper 1.144mg 0.079mg 118%
Polyunsaturated fat 15.558g 0.54g 100%
Manganese 1.934mg 0.054mg 82%
Fats 49.24g 5.53g 67%
Folate 240µg 3µg 59%
Monounsaturated fat 24.426g 2.62g 55%
Vitamin E 8.33mg 0.25mg 54%
Sodium 18mg 1203mg 52%
Vitamin B3 12.066mg 4.023mg 50%
Iron 4.58mg 1.48mg 39%
Magnesium 168mg 14mg 37%
Fiber 8.5g 0g 34%
Vitamin B5 1.767mg 0.403mg 27%
Vitamin B12 0µg 0.65µg 27%
Phosphorus 376mg 196mg 26%
Selenium 7.2µg 19.5µg 22%
Calories 567kcal 145kcal 21%
Saturated fat 6.279g 1.81g 20%
Cholesterol 0mg 53mg 18%
Potassium 705mg 287mg 12%
Protein 25.8g 20.93g 10%
Vitamin B1 0.64mg 0.754mg 10%
Calcium 92mg 8mg 8%
Choline 52.5mg 85.1mg 6%
Carbs 16.13g 1.5g 5%
Vitamin B2 0.135mg 0.202mg 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Zinc 3.27mg 2.88mg 4%
Vitamin B6 0.348mg 0.4mg 4%
Protein per 100 calories 4.6g 14g N/A
Calories per 10 g protein 220kcal 69kcal N/A
Weight per 100 calories 18g 69g N/A
Unsaturated / Saturated Fat ratio 6.4 1.7 N/A
Net carbs 7.63g 1.5g N/A
Sugar 4.72g 0g N/A
Tryptophan 0.25mg 0.251mg 0%
Threonine 0.883mg 0.931mg 0%
Isoleucine 0.907mg 0.918mg 0%
Leucine 1.672mg 1.661mg 0%
Lysine 0.926mg 1.775mg 0%
Methionine 0.317mg 0.553mg 0%
Phenylalanine 1.377mg 0.904mg 0%
Valine 1.082mg 0.908mg 0%
Histidine 0.652mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
Peanut
3
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
Ham
Ham
2
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 ProteinProtein +23.3%
Contains more FatsFats +790.4%
Contains more CarbsCarbs +975.3%
Contains more WaterWater +941.1%
Contains more OtherOther +87.6%

Fat Type Comparison

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

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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.