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.
Detailed nutritional comparison of salmon and hemp seeds 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: Salmon (Fish, salmon, pink, raw) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Hemp Seeds src

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 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 Salmon or Hemp Seeds .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Hemp Seeds (Seeds, hemp seed, hulled) .

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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.