Peanut Flour vs. Ham
Nutrition comparison of Peanut Flour and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and ham:
- Both ham and peanut flour are high in calories, potassium and protein.
- Peanut flour has more riboflavin, niacin, pantothenic acid and folate, however, ham contains more Vitamin B12.
- Peanut flour is a great source of iron.
- Peanut flour is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ham and peanut flour are high in calories. Peanut flour has 24% more calories than ham - ham has 263 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Ham | |
|---|---|---|
| Protein | 59% | 25% |
| Carbohydrates | 39% | 3% |
| Fat | 2% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and ham has 95% less carbohydrates than peanut flour - ham has 1.8g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Peanut flour is an excellent source of dietary fiber and it has more dietary fiber than ham - peanut flour has 15.8g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both ham and peanut flour are high in protein. Peanut flour has 221% more protein than ham - ham has 16.3g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Ham is high in saturated fat and peanut flour has 99% less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
cholesterol
Peanut flour has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and peanut flour does not contain significant amounts.
Vitamins
Vitamin D
Ham has more Vitamin D than peanut flour - ham has 26iu of Vitamin D per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Ham and peanut flour contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
The B Vitamins
Peanut flour has more riboflavin, niacin, pantothenic acid and folate, however, ham contains more Vitamin B12. Both peanut flour and ham contain significant amounts of thiamin and Vitamin B6.
| Peanut Flour | Ham | |
|---|---|---|
| Thiamin | 0.7 MG | 0.712 MG |
| Riboflavin | 0.48 MG | 0.19 MG |
| Niacin | 27 MG | 4.162 MG |
| Pantothenic acid | 2.744 MG | 0.18 MG |
| Vitamin B6 | 0.504 MG | 0.26 MG |
| Folate | 248 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Peanut flour is an excellent source of calcium and it has 13 times more calcium than ham - ham has 10mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 166% more iron than ham - ham has 0.79mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both ham and peanut flour are high in potassium. Peanut flour has 315% more potassium than ham - ham has 311mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Ham | |
|---|---|---|
| linoleic acid | 0.143 G | 2.16 G |
| Total | 0.143 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.
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Ham (Ham, minced) .
Peanut Flour 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 flour contain more calories in 100 grams?Both ham and peanut flour are high in calories. Peanut flour has 20% more calories than ham - ham has 263 calories in 100g and peanut flour has 327 calories.
Is ham or peanut flour better for protein?
Both ham and peanut flour are high in protein. Peanut flour has 220% more protein than ham - ham has 16.3g of protein per 100 grams and peanut flour has 52.2g of protein.
Does ham or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and ham has 100% fewer carbohydrates than peanut flour - ham has 1.8g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does ham or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 13 times more calcium than ham - ham has 10mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does ham or peanut flour contain more potassium?
Both ham and peanut flour are high in potassium. Peanut flour has 320% more potassium than ham - ham has 311mg of potassium in 100 grams and peanut flour has 1290mg of potassium.