Pumpkin Seeds vs. Ham
Nutrition comparison of Pumpkin Seeds and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and ham:
- Both pumpkin seeds and ham are high in calories, potassium and protein.
- Ham has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pumpkin seed contains more folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and ham are high in calories. Pumpkin seed has 70% more calories than ham - pumpkin seed has 446 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Ham | |
|---|---|---|
| Protein | 16% | 25% |
| Carbohydrates | 46% | 3% |
| Fat | 38% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and ham has 97% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than ham - pumpkin seed has 18.4g of dietary fiber per 100 grams and ham does not contain significant amounts.
Protein
protein
Both pumpkin seeds and ham are high in protein. Pumpkin seed has 14% more protein than ham - pumpkin seed has 18.6g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and pumpkin seed has 49% less saturated fat than ham - pumpkin seed has 3.7g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and ham contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Pumpkin seeds and ham contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than pumpkin seed - ham has 26iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Ham and pumpkin seeds contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Ham has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pumpkin seed contains more folate.
| Pumpkin Seeds | Ham | |
|---|---|---|
| Thiamin | 0.034 MG | 0.712 MG |
| Riboflavin | 0.052 MG | 0.19 MG |
| Niacin | 0.286 MG | 4.162 MG |
| Pantothenic acid | 0.056 MG | 0.18 MG |
| Vitamin B6 | 0.037 MG | 0.26 MG |
| Folate | 9 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 450% more calcium than ham - pumpkin seed has 55mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 319% more iron than ham - pumpkin seed has 3.3mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both pumpkin seeds and ham are high in potassium. Pumpkin seed has 195% more potassium than ham - pumpkin seed has 919mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Ham | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.31 G |
| Total | 0.077 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than ham per 100 grams.
| Pumpkin Seeds | Ham | |
|---|---|---|
| linoleic acid | 8.759 G | 2.16 G |
| Total | 8.759 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Ham (Ham, minced) .
Pumpkin Seeds 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 pumpkin seeds or ham contain more calories in 100 grams?Both pumpkin seeds and ham are high in calories. Pumpkin seed has 70% more calories than ham - pumpkin seed has 446 calories in 100g and ham has 263 calories.
Does pumpkin seeds or ham have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and ham has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and ham has 1.8g of carbohydrates.
Does pumpkin seeds or ham contain more iron?
Pumpkin seed is an abundant source of iron and it has 320% more iron than ham - pumpkin seed has 3.3mg of iron in 100 grams and ham has 0.79mg of iron.
Does pumpkin seeds or ham contain more potassium?
Both pumpkin seeds and ham are high in potassium. Pumpkin seed has 200% more potassium than ham - pumpkin seed has 919mg of potassium in 100 grams and ham has 311mg of potassium.