Peanut Butter vs. Ham
Nutrition comparison of Peanut Butter and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and ham:
- Both ham and peanut butter are high in calories, potassium, protein and saturated fat.
- Ham has 10.7 times less carbohydrates than peanut butter.
- Ham has more thiamin and Vitamin B12, however, peanut butter contains more niacin, pantothenic acid and folate.
- Peanut butter has signficantly more Vitamin E than ham.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ham and peanut butter are high in calories. Peanut butter has 124% more calories than ham - ham has 263 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in protein, heavier in carbs and similar to ham for fat. Peanut butter has a macronutrient ratio of 15:14:71 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Ham | |
|---|---|---|
| Protein | 15% | 25% |
| Carbohydrates | 14% | 3% |
| Fat | 71% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 10.7 times less carbohydrates than peanut butter - ham has 1.8g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than ham - peanut butter has 8g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both ham and peanut butter are high in protein. Peanut butter has 48% more protein than ham - ham has 16.3g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both ham and peanut butter are high in saturated fat. Ham is very similar to ham for saturated fat - ham has 7.2g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin D
Ham has more Vitamin D than peanut butter - ham has 26iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than ham - ham has 0.27mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and ham contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin and Vitamin B12, however, peanut butter contains more niacin, pantothenic acid and folate. Both peanut butter and ham contain significant amounts of riboflavin and Vitamin B6.
| Peanut Butter | Ham | |
|---|---|---|
| Thiamin | 0.106 MG | 0.712 MG |
| Riboflavin | 0.111 MG | 0.19 MG |
| Niacin | 13.696 MG | 4.162 MG |
| Pantothenic acid | 1.118 MG | 0.18 MG |
| Vitamin B6 | 0.418 MG | 0.26 MG |
| Folate | 92 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 350% more calcium than ham - ham has 10mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 141% more iron than ham - ham has 0.79mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both ham and peanut butter are high in potassium. Peanut butter has 140% more potassium than ham - ham has 311mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Ham | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.31 G |
| Total | 0.078 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than ham per 100 grams.
| Peanut Butter | Ham | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 2.16 G |
| Total | 14.494 G | 2.16 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Peanut Butter or Ham .
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Ham (Ham, minced) .
Peanut Butter 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 ham or peanut butter contain more calories in 100 grams?Both ham and peanut butter are high in calories. Peanut butter has 120% more calories than ham - ham has 263 calories in 100g and peanut butter has 589 calories.
Does ham or peanut butter contain more potassium?
Both ham and peanut butter are high in potassium. Peanut butter has 140% more potassium than ham - ham has 311mg of potassium in 100 grams and peanut butter has 745mg of potassium.