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  6. Ham vs. Peanut

Ham vs. Peanut — In-Depth Nutrition Comparison

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Differences between ham and peanuts

  • 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.
  • Peanuts contain 67 times less sodium than ham. Ham contains 1203mg of sodium, while peanuts contain 18mg.
  • 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 Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Peanuts, all types, raw.

Infographic

Ham vs Peanut 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
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%
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%
Contains more SeleniumSelenium +170.8%
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%

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
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%
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%
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 +∞%
Contains more Vitamin EVitamin E +3232%
Contains more Vitamin B3Vitamin B3 +199.9%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more FolateFolate +7900%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -71.2%
Contains more Mono. FatMonounsaturated fat +832.3%
Contains more Poly. FatPolyunsaturated fat +2781.1%

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