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.
Detailed nutritional comparison of peanuts and spam is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Peanuts src
Image of Spam src

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 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 Peanuts or Spam .

Note: The specific food items compared are: 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) .

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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.

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