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.
Detailed nutritional comparison of pumpkin seeds and ham 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Ham src

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 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 Pumpkin Seeds or Ham .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Ham (Ham, minced) .

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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.