Salmon vs. Hemp Seeds
Nutrition comparison of Salmon and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and hemp seeds:
- Both hemp seeds and salmon are high in calories, potassium and protein.
- Hemp seed has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of calcium, dietary fiber and iron.
- Salmon has signficantly less saturated fat than hemp seed.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and salmon are high in calories. Hemp seed has 335% more calories than salmon - hemp seed has 553 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to hemp seeds per calorie. Salmon has a macronutrient ratio of 67:0:33 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Hemp Seeds | |
|---|---|---|
| Protein | 67% | 21% |
| Carbohydrates | ~ | 6% |
| Fat | 33% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than salmon - hemp seed has 4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both hemp seeds and salmon are high in protein. Hemp seed has 54% more protein than salmon - hemp seed has 31.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and hemp seeds are low in trans fat - salmon has 0.03g of trans fat per 100 grams and hemp seed does not contain significant amounts.
cholesterol
Hemp seed has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and salmon contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 34 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than hemp seed - salmon has 435iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and salmon contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and hemp seeds contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid and Vitamin B12. Both salmon and hemp seeds contain significant amounts of niacin and Vitamin B6.
| Salmon | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.08 MG | 1.275 MG |
| Riboflavin | 0.105 MG | 0.285 MG |
| Niacin | 7.995 MG | 9.2 MG |
| Pantothenic acid | 1.03 MG | ~ |
| Vitamin B6 | 0.611 MG | 0.6 MG |
| Folate | 4 UG | 110 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 900% more calcium than salmon - hemp seed has 70mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 19 times more iron than salmon - hemp seed has 8mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both hemp seeds and salmon are high in potassium. Hemp seed has 228% more potassium than salmon - hemp seed has 1200mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than hemp seed per 100 grams.
| Salmon | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 10.024 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than salmon per 100 grams.
| Salmon | Hemp Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | 1.34 G |
| linoleic acid | 0.081 G | 27.459 G |
| Total | 0.083 G | 28.799 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: Salmon (Fish, salmon, pink, raw) and Hemp Seeds (Seeds, hemp seed, hulled) .
Salmon g
()
|
Daily Values (%) |
Hemp Seeds 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 % |
|
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 hemp seeds or salmon contain more calories in 100 grams?Both hemp seeds and salmon are high in calories. Hemp seed has 340% more calories than salmon - hemp seed has 553 calories in 100g and salmon has 127 calories.
Is hemp seeds or salmon better for protein?
Both hemp seeds and salmon are high in protein. Hemp seed has 50% more protein than salmon - hemp seed has 31.6g of protein per 100 grams and salmon has 20.5g of protein.
Does hemp seeds or salmon contain more calcium?
Hemp seed is a rich source of calcium and it has 900% more calcium than salmon - hemp seed has 70mg of calcium in 100 grams and salmon has 7mg of calcium.
Does hemp seeds or salmon contain more iron?
Hemp seed is an abundant source of iron and it has 19 times more iron than salmon - hemp seed has 8mg of iron in 100 grams and salmon has 0.38mg of iron.
Does hemp seeds or salmon contain more potassium?
Both hemp seeds and salmon are high in potassium. Hemp seed has 230% more potassium than salmon - hemp seed has 1200mg of potassium in 100 grams and salmon has 366mg of potassium.