Hemp Seeds vs. Pistachio
Nutrition comparison of Hemp Seeds and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and pistachio:
- Both hemp seeds and pistachio are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has 4.1 times less sugar than pistachio.
- Hemp seed has 69% less carbohydrates than pistachio.
- Hemp seed has more niacin and folate, however, pistachio contains more pantothenic acid.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and pistachio are high in calories. Hemp seed is very similar to hemp seed for calories - hemp seed has 553 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, hemp seeds is heavier in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Pistachio | |
|---|---|---|
| Protein | 21% | 14% |
| Carbohydrates | 6% | 19% |
| Fat | 73% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 69% less carbohydrates than pistachio - hemp seed has 8.7g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both hemp seeds and pistachio are high in dietary fiber. Pistachio has 158% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Hemp seed has 4.1 times less sugar than pistachio - hemp seed has 1.5g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Both hemp seeds and pistachio are high in protein. Hemp seed has 50% more protein than pistachio - hemp seed has 31.6g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and hemp seed has 19% less saturated fat than pistachio - hemp seed has 4.6g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has 500% more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Hemp seeds and pistachio contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Hemp seeds and pistachio contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than hemp seed - pistachio has 13.2ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more niacin and folate, however, pistachio contains more pantothenic acid. Both hemp seeds and pistachio contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Hemp Seeds | Pistachio | |
|---|---|---|
| Thiamin | 1.275 MG | 0.695 MG |
| Riboflavin | 0.285 MG | 0.234 MG |
| Niacin | 9.2 MG | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | 0.6 MG | 1.122 MG |
| Folate | 110 UG | 51 UG |
Minerals
calcium
Both hemp seeds and pistachio are high in calcium. Pistachio has 53% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both hemp seeds and pistachio are high in iron. Hemp seed has 97% more iron than pistachio - hemp seed has 8mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both hemp seeds and pistachio are high in potassium. Hemp seed has 20% more potassium than - hemp seed has 1200mg of potassium per 100 grams and pistachio has 1007mg 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,
| Hemp Seeds | Pistachio | |
|---|---|---|
| beta-carotene | 7 UG | 159 UG |
| lutein + zeaxanthin | ~ | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than pistachio per 100 grams.
| Hemp Seeds | Pistachio | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.212 G |
| Total | 10.024 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than pistachio per 100 grams.
| Hemp Seeds | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 27.459 G | 13.125 G |
| Total | 27.459 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Hemp Seeds g
()
|
Daily Values (%) |
Pistachio 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 pistachio contain more calories in 100 grams?Both hemp seeds and pistachio are high in calories. Hemp seed is quite similar to hemp seed for calories - hemp seed has 553 calories in 100g and pistachio has 572 calories.
Does hemp seeds or pistachio contain more calcium?
Both hemp seeds and pistachio are high in calcium. Pistachio has 50% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does hemp seeds or pistachio contain more iron?
Both hemp seeds and pistachio are high in iron. Hemp seed has 100% more iron than pistachio - hemp seed has 8mg of iron in 100 grams and pistachio has 4mg of iron.
Does hemp seeds or pistachio contain more potassium?
Both hemp seeds and pistachio are high in potassium. Hemp seed has 20% more potassium than - hemp seed has 1200mg of potassium in 100 grams and pistachio has 1007mg of potassium.