Ham vs. Peanut butter — In-Depth Nutrition Comparison
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Important differences between ham and peanut butter
- Ham has more vitamin B1 and selenium; however, peanut butter has more fats, manganese, vitamin E, vitamin B3, copper, and magnesium.
- Peanut butter's daily need coverage for fats is 71% more.
- Ham has 71 times more sodium than peanut butter. Ham has 1203mg of sodium, while peanut butter has 17mg.
- Peanut butter has a higher glycemic index than ham.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Peanut butter, smooth style, without salt.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more ZincZinc | +14.7% |
| Contains more SeleniumSelenium | +375.6% |
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +402.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +3540% |
| Contains more Vitamin B3Vitamin B3 | +225.9% |
| Contains more Vitamin B5Vitamin B5 | +182.1% |
| Contains more Vitamin B6Vitamin B6 | +10.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.54g | 12.535g | 80% |
| Omega-6 (Linoleic acid) | 12.215g | 72% | |
| Fats | 5.53g | 51.36g | 71% |
| Manganese | 0.054mg | 1.665mg | 70% |
| Vitamin E | 0.25mg | 9.1mg | 59% |
| Monounsaturated fat | 2.62g | 25.941g | 58% |
| Vitamin B3 | 4.023mg | 13.112mg | 57% |
| Sodium | 1203mg | 17mg | 52% |
| Vitamin B1 | 0.754mg | 0.15mg | 50% |
| Saturated fat | 1.81g | 10.325g | 39% |
| Copper | 0.079mg | 0.422mg | 38% |
| Magnesium | 14mg | 168mg | 37% |
| Selenium | 19.5µg | 4.1µg | 28% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Calories | 145kcal | 598kcal | 23% |
| Folate | 3µg | 87µg | 21% |
| Fiber | 0g | 5g | 20% |
| Phosphorus | 196mg | 335mg | 20% |
| Cholesterol | 53mg | 0mg | 18% |
| Vitamin B5 | 0.403mg | 1.137mg | 15% |
| Potassium | 287mg | 558mg | 8% |
| Carbs | 1.5g | 22.31g | 7% |
| Vitamin D* | 32 IU | 0 IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Calcium | 8mg | 49mg | 4% |
| Choline | 85.1mg | 63mg | 4% |
| Protein | 20.93g | 22.21g | 3% |
| Iron | 1.48mg | 1.74mg | 3% |
| Zinc | 2.88mg | 2.51mg | 3% |
| Vitamin B6 | 0.4mg | 0.441mg | 3% |
| Omega-3 (ALA) | 0.027g | 2% | |
| Starch | 3.56g | 1% | |
| Vitamin B2 | 0.202mg | 0.192mg | 1% |
| Protein per 100 calories | 14g | 3.7g | N/A |
| Calories per 10 g protein | 69kcal | 269kcal | N/A |
| Weight per 100 calories | 69g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 3.7 | N/A |
| Net carbs | 1.5g | 17.31g | N/A |
| Sugar | 0g | 10.49g | N/A |
| Vitamin K | 0µg | 0.3µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.251mg | 0.231mg | 0% |
| Threonine | 0.931mg | 0.525mg | 0% |
| Isoleucine | 0.918mg | 0.616mg | 0% |
| Leucine | 1.661mg | 1.546mg | 0% |
| Lysine | 1.775mg | 0.681mg | 0% |
| Methionine | 0.553mg | 0.265mg | 0% |
| Phenylalanine | 0.904mg | 1.202mg | 0% |
| Valine | 0.908mg | 0.782mg | 0% |
| Histidine | 0.75mg | 0.557mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.008g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +5401.6% |
| Contains more FatsFats | +828.8% |
| Contains more CarbsCarbs | +1387.3% |
~equal in
Protein
~22.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -82.5% |
| Contains more Mono. FatMonounsaturated fat | +890.1% |
| Contains more Poly. FatPolyunsaturated fat | +2221.3% |
