Quinoa vs Ham: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Quinoa is generally healthier
Quinoa comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (120 vs 145), more fiber (2.8g vs 0g), less sodium (7mg vs 1203mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Quinoa
120 kcal
More Protein
Ham
21g
More Fiber
Quinoa
2.8g
Less Sugar
Ham
1.5g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Quinoa
Ham
Diet Compatibility
Quinoa
Ham
When to Choose Quinoa
- ✓Lower in calories (120 vs 145)
- ✓More fiber (2.8g vs 0g)
- ✓Lower sodium (7mg vs 1203mg)
Common Uses
When to Choose Ham
- ✓Higher in protein (21g vs 4.4g)
- ✓Lower in carbs (1.5g vs 21g)
- ✓Less sugar (1.5g vs 1.6g)
Common Uses
Quinoa vs Ham: Nutritional Analysis
Ham is more calorie-dense at 145 calories per 100g compared to 120 for Quinoa, a difference of 25 calories. On the protein front, Ham delivers more with 21g per 100g versus 4.4g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Quinoa and Ham tell different nutritional stories. Quinoa provides 21g of carbohydrates, 1.9g of fat, and 2.8g of fiber per 100g, while Ham contains 1.5g carbs, 6g fat, and 0g fiber. The higher fiber content in Quinoa supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Quinoa contains 1.6g while Ham has 1.5g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Quinoa is the lower-calorie choice at 120 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Ham provides more protein (21g/100g), supporting muscle repair and growth.
- For sustained energy: Quinoa offers more fiber (2.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Quinoa or Ham?
Ham has more calories with 145 kcal per 100g, compared to Quinoa with 120 kcal. That's a difference of 25 calories per 100g serving.
Is Quinoa healthier than Ham?
Based on our nutritional analysis, Quinoa is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Quinoa has 120 calories, 4.4g protein, and 2.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Quinoa and Ham?
Ham has more protein with 21g per 100g, compared to Quinoa with 4.4g. Ham provides 16.6g more protein per 100g serving.
Which is better for weight loss, Quinoa or Ham?
For weight loss, Quinoa is the better choice with only 120 calories per 100g compared to 145 calories in Ham. Quinoa also offers 2.8g of fiber per 100g, which helps you feel fuller longer.
Does Quinoa or Ham have fewer carbs?
Ham has fewer carbs with 1.5g per 100g, compared to Quinoa with 21g. If you're following a low-carb diet, Ham is the better option with 19.5g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.