Peanut butter vs. Ham — In-Depth Nutrition Comparison
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Important differences between Peanut butter and Ham
- Peanut butter has more Manganese, Vitamin E, Vitamin B3, Copper, and Magnesium, however, Ham has more Vitamin B1, Selenium, and Vitamin B12.
- Peanut butter's daily need coverage for Manganese is 70% more.
- Peanut butter has 36 times more Vitamin E than Ham. Peanut butter has 9.1mg of Vitamin E, while Ham has 0.25mg.
- Ham is lower in Saturated Fat.
The food varieties used in the comparison are Peanut butter, smooth style, without salt and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 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% |
| Contains more ZincZinc | +14.7% |
| Contains more SeleniumSelenium | +375.6% |
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 EVitamin E | +3540% |
| Contains more Vitamin B3Vitamin B3 | +225.9% |
| Contains more Vitamin B5Vitamin B5 | +182.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2800% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +402.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +35.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +828.8% |
| Contains more CarbsCarbs | +1387.3% |
| Contains more WaterWater | +5401.6% |
| Contains more OtherOther | +51.2% |
~equal in
Protein
~20.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
10.325 g
Monounsaturated Fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
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 | +890.1% |
| Contains more Poly. FatPolyunsaturated fat | +2221.3% |
| Contains less Sat. FatSaturated Fat | -82.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 598kcal | 145kcal |
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| Protein | 22.21g | 20.93g |
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| Fats | 51.36g | 5.53g |
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| Net carbs | 17.31g | 1.5g |
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| Carbs | 22.31g | 1.5g |
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| Cholesterol | 0mg | 53mg |
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| Vitamin D | 0IU | 32IU |
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| Magnesium | 168mg | 14mg |
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| Calcium | 49mg | 8mg |
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| Potassium | 558mg | 287mg |
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| Iron | 1.74mg | 1.48mg |
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| Sugar | 10.49g | 0g |
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| Fiber | 5g | 0g |
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| Copper | 0.422mg | 0.079mg |
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| Zinc | 2.51mg | 2.88mg |
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| Starch | 3.56g |
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| Phosphorus | 335mg | 196mg |
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| Sodium | 17mg | 1203mg |
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| Vitamin E | 9.1mg | 0.25mg |
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| Vitamin D | 0µg | 0.8µg |
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| Manganese | 1.665mg | 0.054mg |
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| Selenium | 4.1µg | 19.5µg |
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| Vitamin B1 | 0.15mg | 0.754mg |
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| Vitamin B2 | 0.192mg | 0.202mg |
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| Vitamin B3 | 13.112mg | 4.023mg |
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| Vitamin B5 | 1.137mg | 0.403mg |
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| Vitamin B6 | 0.441mg | 0.4mg |
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| Vitamin B12 | 0µg | 0.65µg |
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| Vitamin K | 0.3µg | 0µg |
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| Folate | 87µg | 3µg |
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| Trans Fat | 0.075g |
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| Choline | 63mg | 85.1mg |
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| Saturated Fat | 10.325g | 1.81g |
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| Monounsaturated Fat | 25.941g | 2.62g |
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| Polyunsaturated fat | 12.535g | 0.54g |
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| Tryptophan | 0.231mg | 0.251mg |
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| Threonine | 0.525mg | 0.931mg |
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| Isoleucine | 0.616mg | 0.918mg |
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| Leucine | 1.546mg | 1.661mg |
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| Lysine | 0.681mg | 1.775mg |
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| Methionine | 0.265mg | 0.553mg |
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| Phenylalanine | 1.202mg | 0.904mg |
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| Valine | 0.782mg | 0.908mg |
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| Histidine | 0.557mg | 0.75mg |
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| Fructose | 0.12g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 12.215g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
60%
45%
Minerals Daily Need Coverage Score
84%
55%
Comparison summary
Which food is lower in Cholesterol?
Peanut butter is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 1186mg)
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 8.515g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 14)
Which food is cheaper?
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.