Almond Butter vs. Hemp Seeds
Nutrition comparison of Almond Butter and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and hemp seeds:
- Both almond butter and hemp seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond butter is an excellent source of Vitamin E.
- Hemp seed has 3.1 times less sugar than almond butter.
- Hemp seed has 54% less carbohydrates than almond butter.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, almond butter contains more riboflavin and pantothenic acid.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and hemp seeds are high in calories. Almond butter has 11% more calories than hemp seed - almond butter has 614 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, almond butter is lighter in protein, heavier in carbs and similar to hemp seeds for fat. Almond butter has a macronutrient ratio of 13:11:76 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Hemp Seeds | |
|---|---|---|
| Protein | 13% | 21% |
| Carbohydrates | 11% | 6% |
| Fat | 76% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 54% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both almond butter and hemp seeds are high in dietary fiber. Almond butter has 158% more dietary fiber than hemp seed - almond butter has 10.3g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Hemp seed has 3.1 times less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Both almond butter and hemp seeds are high in protein. Hemp seed has 51% more protein than almond butter - almond butter has 21g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and hemp seed has 30% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and almond butter contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Hemp seeds and almond butter contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 29 times more Vitamin E than hemp seed - almond butter has 24.2mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
The B Vitamins
Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, almond butter contains more riboflavin and pantothenic acid.
| Almond Butter | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.041 MG | 1.275 MG |
| Riboflavin | 0.939 MG | 0.285 MG |
| Niacin | 3.155 MG | 9.2 MG |
| Pantothenic acid | 0.318 MG | ~ |
| Vitamin B6 | 0.103 MG | 0.6 MG |
| Folate | 53 UG | 110 UG |
Minerals
calcium
Both almond butter and hemp seeds are high in calcium. Almond butter has 396% more calcium than hemp seed - almond butter has 347mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both almond butter and hemp seeds are high in iron. Hemp seed has 128% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both almond butter and hemp seeds are high in potassium. Hemp seed has 60% more potassium than almond butter - almond butter has 748mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both almond butter and hemp seeds contain small amounts of beta-carotene.
| Almond Butter | Hemp Seeds | |
|---|---|---|
| beta-carotene | 1 UG | 7 UG |
| lutein + zeaxanthin | 1 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 10.024 G |
| Total | 0.007 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than almond butter per 100 grams.
| Almond Butter | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 13.605 G | 27.459 G |
| Total | 13.605 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Hemp Seeds (Seeds, hemp seed, hulled) .
Almond Butter 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 almond butter or hemp seeds contain more calories in 100 grams?Both almond butter and hemp seeds are high in calories. Almond butter has 10% more calories than hemp seed - almond butter has 614 calories in 100g and hemp seed has 553 calories.
Does almond butter or hemp seeds contain more calcium?
Both almond butter and hemp seeds are high in calcium. Almond butter has 400% more calcium than hemp seed - almond butter has 347mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does almond butter or hemp seeds contain more iron?
Both almond butter and hemp seeds are high in iron. Hemp seed has 130% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and hemp seed has 8mg of iron.
Does almond butter or hemp seeds contain more potassium?
Both almond butter and hemp seeds are high in potassium. Hemp seed has 60% more potassium than almond butter - almond butter has 748mg of potassium in 100 grams and hemp seed has 1200mg of potassium.