Hemp Seeds vs. Raw Pumpkin Seeds
Nutrition comparison of Hemp Seeds and Raw Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and raw pumpkin seeds:
- Both hemp seeds and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has more thiamin and Vitamin B6.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and raw pumpkin seeds are high in calories. Hemp seed is very similar to hemp seed for calories - hemp seed has 553 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, hemp seeds is similar to raw pumpkin seeds for protein, carbs and fat. Hemp seeds has a macronutrient ratio of 21:6:73 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 21% | 20% |
| Carbohydrates | 6% | 7% |
| Fat | 73% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and raw pumpkin seeds contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both hemp seeds and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 50% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Hemp seeds and raw pumpkin seeds contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both hemp seeds and raw pumpkin seeds are high in protein. Hemp seed has a little more protein (4%) than raw pumpkin seed by weight - hemp seed has 31.6g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and hemp seed has 47% less saturated fat than raw pumpkin seed - hemp seed has 4.6g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and raw pumpkin seeds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Hemp seeds and raw pumpkin seeds contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Hemp seeds and raw pumpkin seeds contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Raw pumpkin seed has more Vitamin K than hemp seed - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin and Vitamin B6. Both hemp seeds and raw pumpkin seeds contain significant amounts of riboflavin, niacin and folate.
| Hemp Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 1.275 MG | 0.273 MG |
| Riboflavin | 0.285 MG | 0.153 MG |
| Niacin | 9.2 MG | 4.987 MG |
| Vitamin B6 | 0.6 MG | 0.143 MG |
| Folate | 110 UG | 58 UG |
Minerals
calcium
Both hemp seeds and raw pumpkin seeds are high in calcium. Hemp seed has 52% more calcium than raw pumpkin seed - hemp seed has 70mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both hemp seeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 11% more iron than hemp seed - hemp seed has 8mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both hemp seeds and raw pumpkin seeds are high in potassium. Hemp seed has 48% more potassium than raw pumpkin seed - hemp seed has 1200mg of potassium per 100 grams and raw pumpkin seed has 809mg 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, both hemp seeds and raw pumpkin seeds contain small amounts of beta-carotene.
| Hemp Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 7 UG | 9 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than raw pumpkin seed per 100 grams.
| Hemp Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.12 G |
| Total | 10.024 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, both hemp seeds and raw pumpkin seeds contain significant amounts of linoleic acid.
| Hemp Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 27.459 G | 20.71 G |
| Total | 27.459 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Hemp Seeds g
()
|
Daily Values (%) |
Raw Pumpkin 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 raw pumpkin seeds contain more calories in 100 grams?Both hemp seeds and raw pumpkin seeds are high in calories. Hemp seed is quite similar to hemp seed for calories - hemp seed has 553 calories in 100g and raw pumpkin seed has 559 calories.
Does hemp seeds or raw pumpkin seeds contain more calcium?
Both hemp seeds and raw pumpkin seeds are high in calcium. Hemp seed has 50% more calcium than raw pumpkin seed - hemp seed has 70mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does hemp seeds or raw pumpkin seeds contain more iron?
Both hemp seeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 10% more iron than hemp seed - hemp seed has 8mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does hemp seeds or raw pumpkin seeds contain more potassium?
Both hemp seeds and raw pumpkin seeds are high in potassium. Hemp seed has 50% more potassium than raw pumpkin seed - hemp seed has 1200mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.