Hazelnut vs. Hemp Seeds

Nutrition comparison of Hazelnut and Hemp Seeds


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

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

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

  • Both hemp seeds and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hazelnut is an excellent source of Vitamin E.
  • Hemp seed has 51% less carbohydrates than hazelnut.
  • Hemp seed has more thiamin, riboflavin and niacin, however, hazelnut contains more pantothenic acid.
Detailed nutritional comparison of hazelnut 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: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Hazelnut src
Image of Hemp Seeds src

Calories and Carbs

calories

Both hemp seeds and hazelnut are high in calories. Hazelnut has 17% more calories than hemp seed - hemp seed has 553 calories per 100 grams and hazelnut has 646 calories.

For macronutrient ratios, hazelnut is lighter in protein, heavier in carbs and heavier in fat compared to hemp seeds per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hazelnut Hemp Seeds
Protein 9% 21%
Carbohydrates 10% 6%
Fat 81% 73%
Alcohol ~ ~

carbohydrates

Hemp seed has 51% less carbohydrates than hazelnut - hemp seed has 8.7g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.

dietary fiber

Both hemp seeds and hazelnut are high in dietary fiber. Hazelnut has 135% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.

sugar

Hemp seeds and hazelnut contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and hazelnut has 4.9g of sugar.

Protein

protein

Both hemp seeds and hazelnut are high in protein. Hemp seed has 110% more protein than hazelnut - hemp seed has 31.6g of protein per 100 grams and hazelnut has 15g of protein.

Fat

saturated fat

Hemp seeds and hazelnut contain similar amounts of saturated fat - hemp seed has 4.6g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.

Vitamins

Vitamin C

Hazelnut has 660% more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.

Vitamin A

Hemp seeds and hazelnut contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and hazelnut has 3ug of Vitamin A.

Vitamin E

Hazelnut is an excellent source of Vitamin E and it has 18 times more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.

The B Vitamins

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

Hazelnut Hemp Seeds
Thiamin 0.338 MG 1.275 MG
Riboflavin 0.123 MG 0.285 MG
Niacin 2.05 MG 9.2 MG
Pantothenic acid 0.923 MG ~
Vitamin B6 0.62 MG 0.6 MG
Folate 88 UG 110 UG

Minerals

calcium

Both hemp seeds and hazelnut are high in calcium. Hazelnut has 76% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and hazelnut has 123mg of calcium.

iron

Both hemp seeds and hazelnut are high in iron. Hemp seed has 82% more iron than hazelnut - hemp seed has 8mg of iron per 100 grams and hazelnut has 4.4mg of iron.

potassium

Both hemp seeds and hazelnut are high in potassium. Hemp seed has 59% more potassium than hazelnut - hemp seed has 1200mg of potassium per 100 grams and hazelnut has 755mg 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,

Hazelnut Hemp Seeds
beta-carotene 36 UG 7 UG
alpha-carotene 1 UG ~

Omega-3 and Omega-6

omega 3s

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

Hazelnut Hemp Seeds
alpha linoleic acid 0.06 G 10.024 G
Total 0.06 G 10.024 G

omega 6s

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

Hazelnut Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 8.403 G 27.459 G
Total 8.403 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: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Hemp Seeds (Seeds, hemp seed, hulled) .

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