Almonds vs. Hemp Seeds

Nutrition comparison of Almonds and Hemp Seeds


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

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

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

  • Both hemp seeds and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond is an excellent source of Vitamin E.
  • Hemp seed has 60% less carbohydrates than almond.
  • Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, almond contains more riboflavin and pantothenic acid.
Detailed nutritional comparison of almonds 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: Almonds (Nuts, almonds) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Hemp Seeds src

Calories and Carbs

calories

Both hemp seeds and almonds are high in calories. Almond has a little more calories (5%) than hemp seed by weight - hemp seed has 553 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is lighter in protein, heavier in carbs and similar to hemp seeds for fat. Almonds has a macronutrient ratio of 14:14:73 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Hemp Seeds
Protein 14% 21%
Carbohydrates 14% 6%
Fat 73% 73%
Alcohol ~ ~

carbohydrates

Hemp seed has 60% less carbohydrates than almond - hemp seed has 8.7g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both hemp seeds and almonds are high in dietary fiber. Almond has 213% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Hemp seeds and almonds contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Both hemp seeds and almonds are high in protein. Hemp seed has 49% more protein than almond - hemp seed has 31.6g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Hemp seeds and almonds contain similar amounts of saturated fat - hemp seed has 4.6g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and hemp seeds are low in trans fat - almond has 0.02g of trans fat per 100 grams and hemp seed does not contain significant amounts.

Vitamins

Vitamin C

Hemp seeds and almonds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

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

Vitamin E

Almond is an excellent source of Vitamin E and it has 31 times more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

The B Vitamins

Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, almond contains more riboflavin and pantothenic acid.

Almonds Hemp Seeds
Thiamin 0.205 MG 1.275 MG
Riboflavin 1.138 MG 0.285 MG
Niacin 3.618 MG 9.2 MG
Pantothenic acid 0.471 MG ~
Vitamin B6 0.137 MG 0.6 MG
Folate 44 UG 110 UG

Minerals

calcium

Both hemp seeds and almonds are high in calcium. Almond has 284% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Both hemp seeds and almonds are high in iron. Hemp seed has 114% more iron than almond - hemp seed has 8mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both hemp seeds and almonds are high in potassium. Hemp seed has 64% more potassium than almond - hemp seed has 1200mg of potassium per 100 grams and almond has 733mg 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, both almonds and hemp seeds contain small amounts of beta-carotene.

Almonds Hemp Seeds
beta-carotene 1 UG 7 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

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

Almonds Hemp Seeds
alpha linoleic acid 0.003 G 10.024 G
Total 0.003 G 10.024 G

omega 6s

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

Almonds Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 12.324 G 27.459 G
Total 12.324 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: Almonds (Nuts, almonds) and Hemp Seeds (Seeds, hemp seed, hulled) .

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