Hemp Seeds vs. Sunflower Seeds
Nutrition comparison of Hemp Seeds and Sunflower 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
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and sunflower seeds:
- Both hemp seeds and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has 58% less carbohydrates than sunflower seed.
- Hemp seed has more thiamin and niacin, however, sunflower seed contains more pantothenic acid and folate.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and sunflower seeds are high in calories. Sunflower seed has 12% more calories than hemp seed - hemp seed has 553 calories per 100 grams and sunflower seed has 619 calories.
| Hemp Seeds | Sunflower Seeds | |
|---|---|---|
| Protein | 21% | 10% |
| Carbohydrates | 6% | 12% |
| Fat | 73% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 58% less carbohydrates than sunflower seed - hemp seed has 8.7g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both hemp seeds and sunflower seeds are high in dietary fiber. Sunflower seed has 188% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both hemp seeds and sunflower seeds are high in protein. Hemp seed has 83% more protein than sunflower seed - hemp seed has 31.6g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and hemp seed has 23% less saturated fat than sunflower seed - hemp seed has 4.6g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and sunflower seeds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Hemp seeds and sunflower seeds contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than sunflower seed - hemp seed has 0.8mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin and niacin, however, sunflower seed contains more pantothenic acid and folate. Both hemp seeds and sunflower seeds contain significant amounts of riboflavin and Vitamin B6.
| Hemp Seeds | Sunflower Seeds | |
|---|---|---|
| Thiamin | 1.275 MG | 0.325 MG |
| Riboflavin | 0.285 MG | 0.285 MG |
| Niacin | 9.2 MG | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | 0.6 MG | 0.805 MG |
| Folate | 110 UG | 238 UG |
Minerals
calcium
Both hemp seeds and sunflower seeds are high in calcium. Hemp seed has 23% more calcium than sunflower seed - hemp seed has 70mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both hemp seeds and sunflower seeds are high in iron. Hemp seed has 17% more iron than sunflower seed - hemp seed has 8mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both hemp seeds and sunflower seeds are high in potassium. Hemp seed has 144% more potassium than sunflower seed - hemp seed has 1200mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Hemp Seeds | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.079 G |
| Total | 10.024 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both hemp seeds and sunflower seeds contain significant amounts of linoleic acid.
| Hemp Seeds | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 37.39 G |
| Total | 28.799 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Hemp Seeds g
()
|
Daily Values (%) |
Sunflower 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 sunflower seeds contain more calories in 100 grams?Both hemp seeds and sunflower seeds are high in calories. Sunflower seed has 10% more calories than hemp seed - hemp seed has 553 calories in 100g and sunflower seed has 619 calories.
Does hemp seeds or sunflower seeds contain more calcium?
Both hemp seeds and sunflower seeds are high in calcium. Hemp seed has 20% more calcium than sunflower seed - hemp seed has 70mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does hemp seeds or sunflower seeds contain more iron?
Both hemp seeds and sunflower seeds are high in iron. Hemp seed has 20% more iron than sunflower seed - hemp seed has 8mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does hemp seeds or sunflower seeds contain more potassium?
Both hemp seeds and sunflower seeds are high in potassium. Hemp seed has 140% more potassium than sunflower seed - hemp seed has 1200mg of potassium in 100 grams and sunflower seed has 491mg of potassium.