Watermelon vs. Hemp Seeds
Nutrition comparison of Watermelon and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and hemp seeds:
- Hemp seed has 3.1 times less sugar than watermelon.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watermelon contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Watermelon has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and watermelon has 95% less calories than hemp seed - watermelon has 30 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Hemp Seeds | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 90% | 6% |
| Fat | 4% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and hemp seeds contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has 900% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Hemp seed has 3.1 times less sugar than watermelon - watermelon has 6.2g 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 50 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Watermelon has signficantly less saturated fat than hemp seed - watermelon has 0.02g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Watermelon has 15 times more Vitamin C than hemp seed - watermelon has 8.1mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Watermelon has 27 times more Vitamin A than hemp seed - watermelon has 28ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Watermelon and hemp seeds contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Watermelon and hemp seeds contain similar amounts of Vitamin K - watermelon has 0.1ug 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, watermelon contains more pantothenic acid.
| Watermelon | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.033 MG | 1.275 MG |
| Riboflavin | 0.021 MG | 0.285 MG |
| Niacin | 0.178 MG | 9.2 MG |
| Pantothenic acid | 0.221 MG | ~ |
| Vitamin B6 | 0.045 MG | 0.6 MG |
| Folate | 3 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 900% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 32 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 971% more potassium than watermelon - watermelon has 112mg 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,
| Watermelon | Hemp Seeds | |
|---|---|---|
| beta-carotene | 303 UG | 7 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than watermelon per 100 grams.
| Watermelon | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.05 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.05 G | 28.799 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: Watermelon (Watermelon, raw) and Hemp Seeds (Seeds, hemp seed, hulled) .
Watermelon g
()
|
Daily Values (%) |
Hemp 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 watermelon or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and watermelon has 100% less calories than hemp seed - watermelon has 30 calories in 100g and hemp seed has 553 calories.
Does watermelon or hemp seeds have more carbohydrates?
By weight, watermelon and hemp seeds contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does watermelon or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 900% more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does watermelon or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 32 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and hemp seed has 8mg of iron.
Does watermelon or hemp seeds contain more potassium?
Hemp seed is a rich source of potassium and it has 970% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and hemp seed has 1200mg of potassium.