Peanuts vs. Spam
Nutrition comparison of Peanuts and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and spam:
- Both spam and peanuts are high in calories, potassium, protein and saturated fat.
- Peanut has more niacin, pantothenic acid and folate, however, spam contains more Vitamin B12.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber.
- Spam has 5.2 times less carbohydrates than peanut.
- Spam is an excellent source of Vitamin C.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spam and peanuts are high in calories. Peanut has 100% more calories than spam - spam has 293 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in carbs, lighter in fat and similar to spam for protein. Peanuts has a macronutrient ratio of 16:14:71 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Spam | |
|---|---|---|
| Protein | 16% | 17% |
| Carbohydrates | 14% | 5% |
| Fat | 71% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Spam has 5.2 times less carbohydrates than peanut - spam has 3.4g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than spam - peanut has 8.4g of dietary fiber per 100 grams and spam does not contain significant amounts.
sugar
Spam has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Both spam and peanuts are high in protein. Peanut has 95% more protein than spam - spam has 12.5g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both spam and peanuts are high in saturated fat. Spam has 15% more saturated fat than peanut - spam has 8.9g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and spam are low in trans fat - peanut has 0.03g of trans fat per 100 grams and spam does not contain significant amounts.
cholesterol
Peanut has less cholesterol than spam - spam has 76mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has more Vitamin C than peanut - spam has 43mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than peanut - spam has 23iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 19 times more Vitamin E than spam - spam has 0.24mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
The B Vitamins
Peanut has more niacin, pantothenic acid and folate, however, spam contains more Vitamin B12. Both peanuts and spam contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Peanuts | Spam | |
|---|---|---|
| Thiamin | 0.152 MG | 0.264 MG |
| Riboflavin | 0.197 MG | 0.179 MG |
| Niacin | 14.355 MG | 3.175 MG |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.466 MG | 0.283 MG |
| Folate | 97 UG | 4 UG |
| Vitamin B12 | ~ | 0.61 UG |
Minerals
calcium
Peanut is a great source of calcium and it has more calcium than spam - peanut has 58mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Peanut has 147% more iron than spam - spam has 0.64mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both spam and peanuts are high in potassium. Peanut has 12% more potassium than spam - spam has 564mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spam has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Spam | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.23 G |
| Total | 0.026 G | 0.23 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than spam per 100 grams.
| Peanuts | Spam | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 2.436 G |
| Total | 9.719 G | 2.436 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 (%) |
Spam 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 spam or peanuts contain more calories in 100 grams?Both spam and peanuts are high in calories. Peanut has 100% more calories than spam - spam has 293 calories in 100g and peanut has 587 calories.
Does spam or peanuts contain more potassium?
Both spam and peanuts are high in potassium. Peanut has 10% more potassium than spam - spam has 564mg of potassium in 100 grams and peanut has 634mg of potassium.