Cashews vs. Hemp Seeds

Nutrition comparison of Cashews and Hemp Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cashews versus hemp seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cashews and hemp seeds:

  • Both hemp seeds and cashews are high in calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has 75% less sugar than cashew.
  • Hemp seed has more thiamin, riboflavin, niacin and folate, however, cashew contains more pantothenic acid.
  • Hemp seed is an excellent source of calcium.
Detailed nutritional comparison of cashews and hemp seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Cashews src
Image of Hemp Seeds src

Calories and Carbs

calories

Both hemp seeds and cashews are high in calories. is very similar to hemp seed for calories - hemp seed has 553 calories per 100 grams and cashew has 553 calories.

For macronutrient ratios, cashews is lighter in protein, heavier in carbs and lighter in fat compared to hemp seeds per calorie. Cashews has a macronutrient ratio of 13:21:67 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cashews Hemp Seeds
Protein 13% 21%
Carbohydrates 21% 6%
Fat 67% 73%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and hemp seed has 71% less carbohydrates than cashew - hemp seed has 8.7g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.

dietary fiber

Both hemp seeds and cashews are high in dietary fiber. Hemp seed has 21% more dietary fiber than cashew - hemp seed has 4g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.

sugar

Hemp seed has 75% less sugar than cashew - hemp seed has 1.5g of sugar per 100 grams and cashew has 5.9g of sugar.

Protein

protein

Both hemp seeds and cashews are high in protein. Hemp seed has 73% more protein than cashew - hemp seed has 31.6g of protein per 100 grams and cashew has 18.2g of protein.

Fat

saturated fat

Cashew is high in saturated fat and hemp seed has 41% less saturated fat than cashew - hemp seed has 4.6g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and cashews contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.

Vitamin A

Hemp seeds and cashews contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin E

Hemp seeds and cashews contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.

Vitamin K

Cashew has more Vitamin K than hemp seed - cashew has 34.1ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

Hemp seed has more thiamin, riboflavin, niacin and folate, however, cashew contains more pantothenic acid. Both cashews and hemp seeds contain significant amounts of Vitamin B6.

Cashews Hemp Seeds
Thiamin 0.423 MG 1.275 MG
Riboflavin 0.058 MG 0.285 MG
Niacin 1.062 MG 9.2 MG
Pantothenic acid 0.864 MG ~
Vitamin B6 0.417 MG 0.6 MG
Folate 25 UG 110 UG

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 89% more calcium than cashew - hemp seed has 70mg of calcium per 100 grams and cashew has 37mg of calcium.

iron

Both hemp seeds and cashews are high in iron. Hemp seed has 19% more iron than cashew - hemp seed has 8mg of iron per 100 grams and cashew has 6.7mg of iron.

potassium

Both hemp seeds and cashews are high in potassium. Hemp seed has 82% more potassium than cashew - hemp seed has 1200mg of potassium per 100 grams and cashew has 660mg 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,

Cashews Hemp Seeds
lutein + zeaxanthin 22 UG ~
beta-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than cashew per 100 grams.

Cashews Hemp Seeds
alpha linoleic acid 0.062 G 10.024 G
Total 0.062 G 10.024 G

omega 6s

Comparing omega-6 fatty acids, hemp seed has more linoleic acid than cashew per 100 grams.

Cashews Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 7.782 G 27.459 G
Total 7.782 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: Cashews (Nuts, cashew nuts, raw) and Hemp Seeds (Seeds, hemp seed, hulled) .

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