Hemp Seeds vs. Peas
Nutrition comparison of Hemp Seeds and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and peas:
- Both hemp seeds and peas are high in dietary fiber and potassium.
- Hemp seed has 74% less sugar than pea.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, pea contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron and protein.
- Pea has signficantly less saturated fat than hemp seed.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and pea has 85% less calories than hemp seed - hemp seed has 553 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, hemp seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Peas | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 6% | 70% |
| Fat | 73% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and peas contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both hemp seeds and peas are high in dietary fiber. Pea has 43% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Hemp seed has 74% less sugar than pea - hemp seed has 1.5g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 482% more protein than pea - hemp seed has 31.6g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Pea has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 79 times more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has 37 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Hemp seeds and peas contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has more Vitamin K than hemp seed - pea has 24.8ug 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 Vitamin B6, however, pea contains more pantothenic acid. Both hemp seeds and peas contain significant amounts of folate.
| Hemp Seeds | Peas | |
|---|---|---|
| Thiamin | 1.275 MG | 0.266 MG |
| Riboflavin | 0.285 MG | 0.132 MG |
| Niacin | 9.2 MG | 2.09 MG |
| Pantothenic acid | ~ | 0.104 MG |
| Vitamin B6 | 0.6 MG | 0.169 MG |
| Folate | 110 UG | 65 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 180% more calcium than pea - hemp seed has 70mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 441% more iron than pea - hemp seed has 8mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both hemp seeds and peas are high in potassium. Hemp seed has 392% more potassium than pea - hemp seed has 1200mg of potassium per 100 grams and pea has 244mg 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,
| Hemp Seeds | Peas | |
|---|---|---|
| beta-carotene | 7 UG | 449 UG |
| alpha-carotene | ~ | 21 UG |
| lutein + zeaxanthin | ~ | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than pea per 100 grams.
| Hemp Seeds | Peas | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.035 G |
| Total | 10.024 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than pea per 100 grams.
| Hemp Seeds | Peas | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.152 G |
| Total | 28.799 G | 0.152 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 Hemp Seeds or Peas .
Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Peas (Peas, green, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Peas 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 peas contain more calories in 100 grams?Hemp seed is high in calories and pea has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and pea has 81 calories.
Does hemp seeds or peas have more carbohydrates?
By weight, hemp seeds and peas contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and pea has 14.5g of carbohydrates.
Does hemp seeds or peas contain more calcium?
Hemp seed is a rich source of calcium and it has 180% more calcium than pea - hemp seed has 70mg of calcium in 100 grams and pea has 25mg of calcium.
Does hemp seeds or peas contain more iron?
Hemp seed is an abundant source of iron and it has 440% more iron than pea - hemp seed has 8mg of iron in 100 grams and pea has 1.5mg of iron.
Does hemp seeds or peas contain more potassium?
Both hemp seeds and peas are high in potassium. Hemp seed has 390% more potassium than pea - hemp seed has 1200mg of potassium in 100 grams and pea has 244mg of potassium.