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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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 Pumpkin Puree .
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 | |||