Hemp Seeds vs. Pecan
Nutrition comparison of Hemp Seeds and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and pecan:
- Both hemp seeds and pecan are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has more riboflavin, niacin, Vitamin B6 and folate, however, pecan contains more pantothenic acid.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and pecan are high in calories. Pecan has 25% more calories than hemp seed - hemp seed has 553 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, hemp seeds is heavier in protein, lighter in fat and similar to pecan for carbs. Hemp seeds has a macronutrient ratio of 21:6:73 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Pecan | |
|---|---|---|
| Protein | 21% | 5% |
| Carbohydrates | 6% | 8% |
| Fat | 73% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and pecan contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both hemp seeds and pecan are high in dietary fiber. Pecan has 140% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Hemp seeds and pecan contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Both hemp seeds and pecan are high in protein. Hemp seed has 244% more protein than pecan - hemp seed has 31.6g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and hemp seed has 26% less saturated fat than pecan - hemp seed has 4.6g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and pecan contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Hemp seeds and pecan contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Hemp seeds and pecan contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Pecan and hemp seeds contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more riboflavin, niacin, Vitamin B6 and folate, however, pecan contains more pantothenic acid. Both hemp seeds and pecan contain significant amounts of thiamin.
| Hemp Seeds | Pecan | |
|---|---|---|
| Thiamin | 1.275 MG | 0.66 MG |
| Riboflavin | 0.285 MG | 0.13 MG |
| Niacin | 9.2 MG | 1.167 MG |
| Pantothenic acid | ~ | 0.863 MG |
| Vitamin B6 | 0.6 MG | 0.21 MG |
| Folate | 110 UG | 22 UG |
Minerals
calcium
Both hemp seeds and pecan are high in calcium. is very similar to hemp seed for calcium - hemp seed has 70mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both hemp seeds and pecan are high in iron. Hemp seed has 214% more iron than pecan - hemp seed has 8mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both hemp seeds and pecan are high in potassium. Hemp seed has 193% more potassium than pecan - hemp seed has 1200mg of potassium per 100 grams and pecan has 410mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than pecan per 100 grams.
| Hemp Seeds | Pecan | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.986 G |
| Total | 10.024 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, both hemp seeds and pecan contain significant amounts of linoleic acid.
| Hemp Seeds | Pecan | |
|---|---|---|
| other omega 6 | 0.312 G | 0.069 G |
| linoleic acid | 27.459 G | 20.628 G |
| Total | 27.771 G | 20.697 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 Pecan (Nuts, pecans) .
Hemp Seeds g
()
|
Daily Values (%) |
Pecan 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 pecan contain more calories in 100 grams?Both hemp seeds and pecan are high in calories. Pecan has 30% more calories than hemp seed - hemp seed has 553 calories in 100g and pecan has 691 calories.
Does hemp seeds or pecan contain more calcium?
Both hemp seeds and pecan are high in calcium. is very similar to hemp seed for calcium - hemp seed has 70mg of calcium in 100 grams and pecan has 70mg of calcium.
Does hemp seeds or pecan contain more iron?
Both hemp seeds and pecan are high in iron. Hemp seed has 210% more iron than pecan - hemp seed has 8mg of iron in 100 grams and pecan has 2.5mg of iron.
Does hemp seeds or pecan contain more potassium?
Both hemp seeds and pecan are high in potassium. Hemp seed has 190% more potassium than pecan - hemp seed has 1200mg of potassium in 100 grams and pecan has 410mg of potassium.