Cashews vs. Hemp Seeds
Nutrition comparison of Cashews and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and hemp seeds:
- Both hemp seeds and cashews are high in calories, dietary fiber, iron, potassium and protein.
- Hemp seed has 75% less sugar than cashew.
- Hemp seed has more thiamin, riboflavin, niacin and folate, however, cashew contains more pantothenic acid.
- Hemp seed is an excellent source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, 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 cashews are high in calories. is very similar to hemp seed for calories - hemp seed has 553 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is lighter in protein, heavier in carbs and lighter in fat compared to hemp seeds per calorie. Cashews has a macronutrient ratio of 13:21:67 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Hemp Seeds | |
|---|---|---|
| Protein | 13% | 21% |
| Carbohydrates | 21% | 6% |
| Fat | 67% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and hemp seed has 71% less carbohydrates than cashew - hemp seed has 8.7g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both hemp seeds and cashews are high in dietary fiber. Hemp seed has 21% more dietary fiber than cashew - hemp seed has 4g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Hemp seed has 75% less sugar than cashew - hemp seed has 1.5g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both hemp seeds and cashews are high in protein. Hemp seed has 73% more protein than cashew - hemp seed has 31.6g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and hemp seed has 41% less saturated fat than cashew - hemp seed has 4.6g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and cashews contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Hemp seeds and cashews contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Hemp seeds and cashews contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than hemp seed - cashew has 34.1ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin and folate, however, cashew contains more pantothenic acid. Both cashews and hemp seeds contain significant amounts of Vitamin B6.
| Cashews | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.423 MG | 1.275 MG |
| Riboflavin | 0.058 MG | 0.285 MG |
| Niacin | 1.062 MG | 9.2 MG |
| Pantothenic acid | 0.864 MG | ~ |
| Vitamin B6 | 0.417 MG | 0.6 MG |
| Folate | 25 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 89% more calcium than cashew - hemp seed has 70mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both hemp seeds and cashews are high in iron. Hemp seed has 19% more iron than cashew - hemp seed has 8mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both hemp seeds and cashews are high in potassium. Hemp seed has 82% more potassium than cashew - hemp seed has 1200mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 10.024 G |
| Total | 0.062 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than cashew per 100 grams.
| Cashews | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 7.782 G | 27.459 G |
| Total | 7.782 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: Cashews (Nuts, cashew nuts, raw) and Hemp Seeds (Seeds, hemp seed, hulled) .
Cashews 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 cashews contain more calories in 100 grams?Both hemp seeds and cashews are high in calories. is quite similar to hemp seed for calories - hemp seed has 553 calories in 100g and cashew has 553 calories.
Does hemp seeds or cashews contain more calcium?
Hemp seed is a rich source of calcium and it has 90% more calcium than cashew - hemp seed has 70mg of calcium in 100 grams and cashew has 37mg of calcium.
Does hemp seeds or cashews contain more iron?
Both hemp seeds and cashews are high in iron. Hemp seed has 20% more iron than cashew - hemp seed has 8mg of iron in 100 grams and cashew has 6.7mg of iron.
Does hemp seeds or cashews contain more potassium?
Both hemp seeds and cashews are high in potassium. Hemp seed has 80% more potassium than cashew - hemp seed has 1200mg of potassium in 100 grams and cashew has 660mg of potassium.