Peanuts vs. Hemp Seeds

Nutrition comparison of Peanuts and Hemp Seeds


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

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

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

  • Both hemp seeds and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
  • Hemp seed has 59% less carbohydrates than peanut.
  • Hemp seed has more thiamin, however, peanut contains more pantothenic acid.
  • Hemp seed is an excellent source of iron.
Detailed nutritional comparison of peanuts 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Hemp Seeds src

Calories and Carbs

calories

Both hemp seeds and peanuts are high in calories. Peanut has a little more calories (6%) than hemp seed by weight - hemp seed has 553 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is lighter in protein, heavier in carbs and similar to hemp seeds for fat. Peanuts has a macronutrient ratio of 16:14:71 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Hemp Seeds
Protein 16% 21%
Carbohydrates 14% 6%
Fat 71% 73%
Alcohol ~ ~

carbohydrates

Hemp seed has 59% less carbohydrates than peanut - hemp seed has 8.7g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both hemp seeds and peanuts are high in dietary fiber. Peanut has 110% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

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



Protein

protein

Both hemp seeds and peanuts are high in protein. Hemp seed has 30% more protein than peanut - hemp seed has 31.6g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and hemp seed has 40% less saturated fat than peanut - hemp seed has 4.6g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and hemp seeds are low in trans fat - peanut has 0.03g of trans fat per 100 grams and hemp seed does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Peanut has 516% more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

The B Vitamins

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

Peanuts Hemp Seeds
Thiamin 0.152 MG 1.275 MG
Riboflavin 0.197 MG 0.285 MG
Niacin 14.355 MG 9.2 MG
Pantothenic acid 1.011 MG ~
Vitamin B6 0.466 MG 0.6 MG
Folate 97 UG 110 UG

Minerals

calcium

Both hemp seeds and peanuts are high in calcium. Hemp seed has 21% more calcium than peanut - hemp seed has 70mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 403% more iron than peanut - hemp seed has 8mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both hemp seeds and peanuts are high in potassium. Hemp seed has 89% more potassium than peanut - hemp seed has 1200mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Peanuts Hemp Seeds
alpha linoleic acid 0.026 G 10.024 G
Total 0.026 G 10.024 G

omega 6s

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

Peanuts Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 9.715 G 27.459 G
Total 9.715 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Hemp Seeds (Seeds, hemp seed, hulled) .

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