Peanuts vs. Ham
Nutrition comparison of Peanuts and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and ham:
- Both peanuts and ham are high in calories, potassium, protein and saturated fat.
- Ham has 10.5 times less carbohydrates than peanut.
- Ham has more thiamin and Vitamin B12, however, peanut contains more niacin, pantothenic acid and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanuts and ham are high in calories. Peanut has 123% more calories than ham - peanut has 587 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, peanuts is lighter in protein, heavier in carbs and similar to ham for fat. Peanuts has a macronutrient ratio of 16:13:71 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Ham | |
|---|---|---|
| Protein | 16% | 25% |
| Carbohydrates | 13% | 3% |
| Fat | 71% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 10.5 times less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than ham - peanut has 8.4g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both peanuts and ham are high in protein. Peanut has 50% more protein than ham - peanut has 24.4g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both peanuts and ham are high in saturated fat. Peanut has a little more saturated fat (8%) than ham by weight - peanut has 7.7g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both peanuts and ham are low in trans fat - peanut has 0.03g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Peanut has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin D
Ham has more Vitamin D than peanut - ham has 26iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 17 times more Vitamin E than ham - peanut has 4.9mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
The B Vitamins
Ham has more thiamin and Vitamin B12, however, peanut contains more niacin, pantothenic acid and folate. Both peanuts and ham contain significant amounts of riboflavin and Vitamin B6.
| Peanuts | Ham | |
|---|---|---|
| Thiamin | 0.152 MG | 0.712 MG |
| Riboflavin | 0.197 MG | 0.19 MG |
| Niacin | 14.355 MG | 4.162 MG |
| Pantothenic acid | 1.011 MG | 0.18 MG |
| Vitamin B6 | 0.466 MG | 0.26 MG |
| Folate | 97 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 480% more calcium than ham - peanut has 58mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Peanut has 100% more iron than ham - peanut has 1.6mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both peanuts and ham are high in potassium. Peanut has 104% more potassium than ham - peanut has 634mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Ham | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.31 G |
| Total | 0.026 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than ham per 100 grams.
| Peanuts | Ham | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 2.16 G |
| Total | 9.719 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Peanuts g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does peanuts or ham contain more calories in 100 grams?Both peanuts and ham are high in calories. Peanut has 120% more calories than ham - peanut has 587 calories in 100g and ham has 263 calories.
Does peanuts or ham contain more potassium?
Both peanuts and ham are high in potassium. Peanut has 100% more potassium than ham - peanut has 634mg of potassium in 100 grams and ham has 311mg of potassium.