Hemp Seeds vs. Pumpkin Seeds

Nutrition comparison of Hemp Seeds and Pumpkin Seeds


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

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

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

  • Both hemp seeds and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
Detailed nutritional comparison of hemp seeds and pumpkin 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: Hemp Seeds (Seeds, hemp seed, hulled) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Pumpkin Seeds src

Here's an infographic summarizing the nutritional differences between hemp seeds and pumpkin seeds. marks particularly rich nutrients.


Calories and Carbs

calories

Both hemp seeds and pumpkin seeds are high in calories. Hemp seed has 24% more calories than pumpkin seed - hemp seed has 553 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, hemp seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Pumpkin Seeds
Protein 21% 16%
Carbohydrates 6% 46%
Fat 73% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and hemp seed has 84% less carbohydrates than pumpkin seed - hemp seed has 8.7g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Both hemp seeds and pumpkin seeds are high in dietary fiber. Pumpkin seed has 360% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Pumpkin seed has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Both hemp seeds and pumpkin seeds are high in protein. Hemp seed has 70% more protein than pumpkin seed - hemp seed has 31.6g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Hemp seeds and pumpkin seeds contain similar amounts of saturated fat - hemp seed has 4.6g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and pumpkin seeds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.

Vitamin A

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

Vitamin E

Hemp seed has more Vitamin E than pumpkin seed - hemp seed has 0.8mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

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

Hemp Seeds Pumpkin Seeds
Thiamin 1.275 MG 0.034 MG
Riboflavin 0.285 MG 0.052 MG
Niacin 9.2 MG 0.286 MG
Pantothenic acid ~ 0.056 MG
Vitamin B6 0.6 MG 0.037 MG
Folate 110 UG 9 UG

Minerals

calcium

Both hemp seeds and pumpkin seeds are high in calcium. Hemp seed has 27% more calcium than pumpkin seed - hemp seed has 70mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Both hemp seeds and pumpkin seeds are high in iron. Hemp seed has 140% more iron than pumpkin seed - hemp seed has 8mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both hemp seeds and pumpkin seeds are high in potassium. Hemp seed has 31% more potassium than pumpkin seed - hemp seed has 1200mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Hemp Seeds Pumpkin Seeds
alpha linoleic acid 10.024 G 0.077 G
Total 10.024 G 0.077 G

omega 6s

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

Hemp Seeds Pumpkin Seeds
other omega 6 1.34 G ~
linoleic acid 27.459 G 8.759 G
Total 28.799 G 8.759 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Hemp Seeds or Pumpkin Seeds .

Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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