Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Peanut butter vs. Ham — In-Depth Nutrition Comparison

Compare

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.

Infographic

Peanut butter 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.
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%
Contains more Zinc +14.7%
Contains more Selenium +375.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
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%
Contains more Zinc +14.7%
Contains more Selenium +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.
:
4
Ham
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 +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +402.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4
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%
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%
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 +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +402.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +828.8%
Contains more Carbs +1387.3%
Contains more Water +5401.6%
Contains more Other +51.2%
Equal in Protein - 20.93
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 Fats +828.8%
Contains more Carbs +1387.3%
Contains more Water +5401.6%
Contains more Other +51.2%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +890.1%
Contains more Polyunsaturated fat +2221.3%
Contains less Saturated Fat -82.5%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +890.1%
Contains more Polyunsaturated fat +2221.3%
Contains less Saturated 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.
Peanut butter 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 butter Ham Opinion
Net carbs 17.31g 1.5g Peanut butter
Protein 22.21g 20.93g Peanut butter
Fats 51.36g 5.53g Peanut butter
Carbs 22.31g 1.5g Peanut butter
Calories 598kcal 145kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 0g Ham
Fiber 5g 0g Peanut butter
Calcium 49mg 8mg Peanut butter
Iron 1.74mg 1.48mg Peanut butter
Magnesium 168mg 14mg Peanut butter
Phosphorus 335mg 196mg Peanut butter
Potassium 558mg 287mg Peanut butter
Sodium 17mg 1203mg Peanut butter
Zinc 2.51mg 2.88mg Ham
Copper 0.422mg 0.079mg Peanut butter
Manganese 1.665mg 0.054mg Peanut butter
Selenium 4.1µg 19.5µg Ham
Vitamin E 9.1mg 0.25mg Peanut butter
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.15mg 0.754mg Ham
Vitamin B2 0.192mg 0.202mg Ham
Vitamin B3 13.112mg 4.023mg Peanut butter
Vitamin B5 1.137mg 0.403mg Peanut butter
Vitamin B6 0.441mg 0.4mg Peanut butter
Folate 87µg 3µg Peanut butter
Vitamin B12 0µg 0.65µg Ham
Vitamin K 0.3µg 0µg Peanut butter
Tryptophan 0.231mg 0.251mg Ham
Threonine 0.525mg 0.931mg Ham
Isoleucine 0.616mg 0.918mg Ham
Leucine 1.546mg 1.661mg Ham
Lysine 0.681mg 1.775mg Ham
Methionine 0.265mg 0.553mg Ham
Phenylalanine 1.202mg 0.904mg Peanut butter
Valine 0.782mg 0.908mg Ham
Histidine 0.557mg 0.75mg Ham
Cholesterol 0mg 53mg Peanut butter
Trans Fat 0.075g Ham
Saturated Fat 10.325g 1.81g Ham
Monounsaturated Fat 25.941g 2.62g Peanut butter
Polyunsaturated fat 12.535g 0.54g 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
Peanut butter Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
62%
Peanut butter
45%
Ham
Minerals Daily Need Coverage Score
84%
Peanut butter
55%
Ham

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.