Hemp Seeds vs. Pumpkin Puree
Nutrition comparison of Hemp Seeds and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and pumpkin puree:
- Both pumpkin puree and hemp seeds are high in dietary fiber and potassium.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron and protein.
- Pumpkin puree has signficantly less saturated fat than hemp seed.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and pumpkin puree has 94% less calories than hemp seed - pumpkin puree has 34 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Pumpkin Puree | |
|---|---|---|
| Protein | 21% | 11% |
| Carbohydrates | 6% | 82% |
| Fat | 73% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and hemp seeds contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both pumpkin puree and hemp seeds are high in dietary fiber. Hemp seed has 38% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Pumpkin puree and hemp seeds contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 27 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Pumpkin puree has signficantly less saturated fat than hemp seed - pumpkin puree has 0.15g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 740% more Vitamin C than hemp seed - pumpkin puree has 4.2mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than hemp seed - pumpkin puree has 778ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Pumpkin puree and hemp seeds contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than hemp seed - pumpkin puree has 16ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
| Hemp Seeds | Pumpkin Puree | |
|---|---|---|
| Thiamin | 1.275 MG | 0.024 MG |
| Riboflavin | 0.285 MG | 0.054 MG |
| Niacin | 9.2 MG | 0.367 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | 0.6 MG | 0.056 MG |
| Folate | 110 UG | 12 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 169% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 472% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both pumpkin puree and hemp seeds are high in potassium. Hemp seed has 483% more potassium than pumpkin puree - pumpkin puree has 206mg 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,
| Hemp Seeds | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 7 UG | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Hemp Seeds | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.008 G |
| Total | 10.024 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than pumpkin puree per 100 grams.
| Hemp Seeds | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.007 G |
| Total | 28.799 G | 0.007 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: Hemp Seeds (Seeds, hemp seed, hulled) and Pumpkin Puree (Pumpkin, canned, without salt) .
Hemp Seeds g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and pumpkin puree has 90% less calories than hemp seed - pumpkin puree has 34 calories in 100g and hemp seed has 553 calories.
Does pumpkin puree or hemp seeds have more carbohydrates?
By weight, pumpkin puree and hemp seeds contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does pumpkin puree or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 170% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does pumpkin puree or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 470% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and hemp seed has 8mg of iron.
Does pumpkin puree or hemp seeds contain more potassium?
Both pumpkin puree and hemp seeds are high in potassium. Hemp seed has 480% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and hemp seed has 1200mg of potassium.