Hemp Seeds vs. Ham
Nutrition comparison of Hemp Seeds and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and ham:
- Both hemp seeds and ham are high in calories, potassium and protein.
- Ham has 3.7 times less carbohydrates than hemp seed.
- Hemp seed has more niacin, Vitamin B6 and folate, however, ham contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and ham are high in calories. Hemp seed has 110% more calories than ham - hemp seed has 553 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, hemp seeds is lighter in protein and similar to ham for carbs and fat. Hemp seeds has a macronutrient ratio of 21:6:73 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Ham | |
|---|---|---|
| Protein | 21% | 25% |
| Carbohydrates | 6% | 3% |
| Fat | 73% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 3.7 times less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than ham - hemp seed has 4g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both hemp seeds and ham are high in protein. Hemp seed has 94% more protein than ham - hemp seed has 31.6g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and hemp seed has 36% less saturated fat than ham - hemp seed has 4.6g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Hemp seed has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and ham contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Hemp seeds and ham contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than hemp seed - ham has 26iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and ham contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
The B Vitamins
Hemp seed has more niacin, Vitamin B6 and folate, however, ham contains more pantothenic acid and Vitamin B12. Both hemp seeds and ham contain significant amounts of thiamin and riboflavin.
| Hemp Seeds | Ham | |
|---|---|---|
| Thiamin | 1.275 MG | 0.712 MG |
| Riboflavin | 0.285 MG | 0.19 MG |
| Niacin | 9.2 MG | 4.162 MG |
| Pantothenic acid | ~ | 0.18 MG |
| Vitamin B6 | 0.6 MG | 0.26 MG |
| Folate | 110 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 600% more calcium than ham - hemp seed has 70mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 906% more iron than ham - hemp seed has 8mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both hemp seeds and ham are high in potassium. Hemp seed has 286% more potassium than ham - hemp seed has 1200mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than ham per 100 grams.
| Hemp Seeds | Ham | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.31 G |
| Total | 10.024 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than ham per 100 grams.
| Hemp Seeds | Ham | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 2.16 G |
| Total | 28.799 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 Hemp Seeds or Ham .
Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Ham (Ham, minced) .
Hemp 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 hemp seeds or ham contain more calories in 100 grams?Both hemp seeds and ham are high in calories. Hemp seed has 110% more calories than ham - hemp seed has 553 calories in 100g and ham has 263 calories.
Does hemp seeds or ham contain more calcium?
Hemp seed is a rich source of calcium and it has 600% more calcium than ham - hemp seed has 70mg of calcium in 100 grams and ham has 10mg of calcium.
Does hemp seeds or ham contain more iron?
Hemp seed is an abundant source of iron and it has 910% more iron than ham - hemp seed has 8mg of iron in 100 grams and ham has 0.79mg of iron.
Does hemp seeds or ham contain more potassium?
Both hemp seeds and ham are high in potassium. Hemp seed has 290% more potassium than ham - hemp seed has 1200mg of potassium in 100 grams and ham has 311mg of potassium.