Hemp Seeds vs. Peas

Nutrition comparison of Hemp Seeds and Peas


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

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

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

  • Both hemp seeds and peas are high in dietary fiber and potassium.
  • Hemp seed has 74% less sugar than pea.
  • Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, pea contains more pantothenic acid.
  • Hemp seed is an excellent source of calcium, iron and protein.
  • Pea has signficantly less saturated fat than hemp seed.
  • Pea is an excellent source of Vitamin C.
Detailed nutritional comparison of hemp seeds and peas 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: Hemp Seeds (Seeds, hemp seed, hulled) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Peas src

Calories and Carbs

calories

Hemp seed is high in calories and pea has 85% less calories than hemp seed - hemp seed has 553 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, hemp seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Peas
Protein 21% 26%
Carbohydrates 6% 69%
Fat 73% 5%
Alcohol ~ ~

carbohydrates

Hemp seeds and peas contain similar amounts carbs - hemp seed has 8.7g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Both hemp seeds and peas are high in dietary fiber. Pea has 43% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Hemp seed has 74% less sugar than pea - hemp seed has 1.5g of sugar per 100 grams and pea has 5.7g of sugar.



Protein

protein

Hemp seed is an excellent source of protein and it has 482% more protein than pea - hemp seed has 31.6g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Pea has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has 79 times more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.

Vitamin A

Pea has 37 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.

Vitamin E

Hemp seeds and peas contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

Pea has more Vitamin K than hemp seed - pea has 24.8ug 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 Vitamin B6, however, pea contains more pantothenic acid. Both hemp seeds and peas contain significant amounts of folate.

Hemp Seeds Peas
Thiamin 1.275 MG 0.266 MG
Riboflavin 0.285 MG 0.132 MG
Niacin 9.2 MG 2.09 MG
Pantothenic acid ~ 0.104 MG
Vitamin B6 0.6 MG 0.169 MG
Folate 110 UG 65 UG

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 180% more calcium than pea - hemp seed has 70mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 441% more iron than pea - hemp seed has 8mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Both hemp seeds and peas are high in potassium. Hemp seed has 392% more potassium than pea - hemp seed has 1200mg of potassium per 100 grams and pea has 244mg 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,

Hemp Seeds Peas
beta-carotene 7 UG 449 UG
alpha-carotene ~ 21 UG
lutein + zeaxanthin ~ 2477 UG

Omega-3 and Omega-6

omega 3s

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

Hemp Seeds Peas
alpha linoleic acid 10.024 G 0.035 G
Total 10.024 G 0.035 G

omega 6s

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

Hemp Seeds Peas
other omega 6 1.34 G ~
linoleic acid 27.459 G 0.152 G
Total 28.799 G 0.152 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 Peas (Peas, green, raw) .

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