Peanuts vs Ham: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Peanuts is generally healthier
Peanuts comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (26g vs 21g), more fiber (9g vs 0g), less sodium (18mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Ham
145 kcal
More Protein
Peanuts
26g
More Fiber
Peanuts
9g
Less Sugar
Ham
1.5g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Peanuts
Ham
Diet Compatibility
Peanuts
Ham
When to Choose Peanuts
- ✓Higher in protein (26g vs 21g)
- ✓More fiber (9g vs 0g)
- ✓Lower sodium (18mg vs 1203mg)
Common Uses
When to Choose Ham
- ✓Lower in calories (145 vs 567)
- ✓Lower in carbs (1.5g vs 16g)
- ✓Less sugar (1.5g vs 4.7g)
Common Uses
Peanuts vs Ham: Nutritional Analysis
Peanuts is more calorie-dense at 567 calories per 100g compared to 145 for Ham, a difference of 422 calories. On the protein front, Peanuts delivers more with 26g per 100g versus 21g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Peanuts and Ham tell different nutritional stories. Peanuts provides 16g of carbohydrates, 49g of fat, and 9g of fiber per 100g, while Ham contains 1.5g carbs, 6g fat, and 0g fiber. The higher fiber content in Peanuts supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Peanuts contains 4.7g while Ham has 1.5g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Ham is the lower-calorie choice at 145 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Peanuts provides more protein (26g/100g), supporting muscle repair and growth.
- For sustained energy: Peanuts offers more fiber (9g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Peanuts or Ham?
Peanuts has more calories with 567 kcal per 100g, compared to Ham with 145 kcal. That's a difference of 422 calories per 100g serving.
Is Peanuts healthier than Ham?
Based on our nutritional analysis, Peanuts is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Peanuts has 567 calories, 26g protein, and 9g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Peanuts and Ham?
Peanuts has more protein with 26g per 100g, compared to Ham with 21g. Peanuts provides 5.0g more protein per 100g serving.
Which is better for weight loss, Peanuts or Ham?
For weight loss, Ham is the better choice with only 145 calories per 100g compared to 567 calories in Peanuts. Peanuts also offers 9g of fiber per 100g, which helps you feel fuller longer.
Does Peanuts or Ham have fewer carbs?
Ham has fewer carbs with 1.5g per 100g, compared to Peanuts with 16g. If you're following a low-carb diet, Ham is the better option with 14.5g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.