Peanuts vs. Hemp Seeds
Nutrition comparison of Peanuts and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and hemp seeds:
- Both hemp seeds and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
- Hemp seed has 59% less carbohydrates than peanut.
- Hemp seed has more thiamin, however, peanut contains more pantothenic acid.
- Hemp seed is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and peanuts are high in calories. Peanut has a little more calories (6%) than hemp seed by weight - hemp seed has 553 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is lighter in protein, heavier in carbs and similar to hemp seeds for fat. Peanuts has a macronutrient ratio of 16:14:71 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Hemp Seeds | |
|---|---|---|
| Protein | 16% | 21% |
| Carbohydrates | 14% | 6% |
| Fat | 71% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 59% less carbohydrates than peanut - hemp seed has 8.7g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both hemp seeds and peanuts are high in dietary fiber. Peanut has 110% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Hemp seeds and peanuts contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both hemp seeds and peanuts are high in protein. Hemp seed has 30% more protein than peanut - hemp seed has 31.6g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and hemp seed has 40% less saturated fat than peanut - hemp seed has 4.6g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and hemp seeds are low in trans fat - peanut has 0.03g of trans fat per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and peanuts contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Hemp seeds and peanuts contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 516% more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
The B Vitamins
Hemp seed has more thiamin, however, peanut contains more pantothenic acid. Both peanuts and hemp seeds contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Peanuts | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.152 MG | 1.275 MG |
| Riboflavin | 0.197 MG | 0.285 MG |
| Niacin | 14.355 MG | 9.2 MG |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.466 MG | 0.6 MG |
| Folate | 97 UG | 110 UG |
Minerals
calcium
Both hemp seeds and peanuts are high in calcium. Hemp seed has 21% more calcium than peanut - hemp seed has 70mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 403% more iron than peanut - hemp seed has 8mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both hemp seeds and peanuts are high in potassium. Hemp seed has 89% more potassium than peanut - hemp seed has 1200mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 10.024 G |
| Total | 0.026 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than peanut per 100 grams.
| Peanuts | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 9.715 G | 27.459 G |
| Total | 9.715 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Hemp Seeds (Seeds, hemp seed, hulled) .
Peanuts 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 peanuts contain more calories in 100 grams?Both hemp seeds and peanuts are high in calories. Peanut has a little more calories ( 10%) than hemp seed by weight - hemp seed has 553 calories in 100g and peanut has 587 calories.
Does hemp seeds or peanuts contain more calcium?
Both hemp seeds and peanuts are high in calcium. Hemp seed has 20% more calcium than peanut - hemp seed has 70mg of calcium in 100 grams and peanut has 58mg of calcium.
Does hemp seeds or peanuts contain more iron?
Hemp seed is an abundant source of iron and it has 400% more iron than peanut - hemp seed has 8mg of iron in 100 grams and peanut has 1.6mg of iron.
Does hemp seeds or peanuts contain more potassium?
Both hemp seeds and peanuts are high in potassium. Hemp seed has 90% more potassium than peanut - hemp seed has 1200mg of potassium in 100 grams and peanut has 634mg of potassium.