Hemp Seeds vs. Pumpkin Seeds
Nutrition comparison of Hemp Seeds and 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
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 pumpkin seeds:
- Both hemp seeds and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and pumpkin seeds are high in calories. Hemp seed has 24% more calories than pumpkin seed - hemp seed has 553 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, hemp seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for pumpkin seeds, 16:46:39 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Pumpkin Seeds | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 6% | 46% |
| Fat | 73% | 39% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and hemp seed has 84% less carbohydrates than pumpkin seed - hemp seed has 8.7g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both hemp seeds and pumpkin seeds are high in dietary fiber. Pumpkin seed has 360% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both hemp seeds and pumpkin seeds are high in protein. Hemp seed has 70% more protein than pumpkin seed - hemp seed has 31.6g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Hemp seeds and pumpkin seeds contain similar amounts of saturated fat - hemp seed has 4.6g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and pumpkin seeds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Hemp seeds and pumpkin seeds contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Hemp seed has more Vitamin E than pumpkin seed - hemp seed has 0.8mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
| Hemp Seeds | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 1.275 MG | 0.034 MG |
| Riboflavin | 0.285 MG | 0.052 MG |
| Niacin | 9.2 MG | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | 0.6 MG | 0.037 MG |
| Folate | 110 UG | 9 UG |
Minerals
calcium
Both hemp seeds and pumpkin seeds are high in calcium. Hemp seed has 27% more calcium than pumpkin seed - hemp seed has 70mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both hemp seeds and pumpkin seeds are high in iron. Hemp seed has 140% more iron than pumpkin seed - hemp seed has 8mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both hemp seeds and pumpkin seeds are high in potassium. Hemp seed has 31% more potassium than pumpkin seed - hemp seed has 1200mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Hemp Seeds | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.077 G |
| Total | 10.024 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than pumpkin seed per 100 grams.
| Hemp Seeds | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 8.759 G |
| Total | 28.799 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Hemp Seeds g
()
|
Daily Values (%) |
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 pumpkin seeds contain more calories in 100 grams?Both hemp seeds and pumpkin seeds are high in calories. Hemp seed has 20% more calories than pumpkin seed - hemp seed has 553 calories in 100g and pumpkin seed has 446 calories.
Does hemp seeds or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and hemp seed has 80% fewer carbohydrates than pumpkin seed - hemp seed has 8.7g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does hemp seeds or pumpkin seeds contain more calcium?
Both hemp seeds and pumpkin seeds are high in calcium. Hemp seed has 30% more calcium than pumpkin seed - hemp seed has 70mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does hemp seeds or pumpkin seeds contain more iron?
Both hemp seeds and pumpkin seeds are high in iron. Hemp seed has 140% more iron than pumpkin seed - hemp seed has 8mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does hemp seeds or pumpkin seeds contain more potassium?
Both hemp seeds and pumpkin seeds are high in potassium. Hemp seed has 30% more potassium than pumpkin seed - hemp seed has 1200mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.