Hemp Seeds vs. Sesame Seeds

Nutrition comparison of Hemp Seeds and Sesame 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 sesame seeds (100g each) below using 2020 USDA and NIH data[1].

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

  • Both hemp seeds and sesame seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has 66% less carbohydrates than sesame seed.
  • Sesame seed has more pantothenic acid.
Detailed nutritional comparison of hemp seeds and sesame 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Sesame Seeds src

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


Calories and Carbs

calories

Both hemp seeds and sesame seeds are high in calories. Hemp seed is very similar to hemp seed for calories - hemp seed has 553 calories per 100 grams and sesame seed has 565 calories.

For macronutrient ratios, hemp seeds is heavier in protein, lighter in carbs and similar to sesame seeds for fat. Hemp seeds has a macronutrient ratio of 21:6:73 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Sesame Seeds
Protein 21% 11%
Carbohydrates 6% 17%
Fat 73% 72%
Alcohol ~ ~

carbohydrates

Hemp seed has 66% less carbohydrates than sesame seed - hemp seed has 8.7g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Both hemp seeds and sesame seeds are high in dietary fiber. Sesame seed has 250% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

sugar

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

Protein

protein

Both hemp seeds and sesame seeds are high in protein. Hemp seed has 86% more protein than sesame seed - hemp seed has 31.6g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and hemp seed has 32% less saturated fat than sesame seed - hemp seed has 4.6g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

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

The B Vitamins

Sesame seed has more pantothenic acid. Both hemp seeds and sesame seeds contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.

Hemp Seeds Sesame Seeds
Thiamin 1.275 MG 0.803 MG
Riboflavin 0.285 MG 0.251 MG
Niacin 9.2 MG 4.581 MG
Pantothenic acid ~ 0.051 MG
Vitamin B6 0.6 MG 0.802 MG
Folate 110 UG 98 UG

Minerals

calcium

Both hemp seeds and sesame seeds are high in calcium. Sesame seed has 13 times more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Both hemp seeds and sesame seeds are high in iron. Sesame seed has 86% more iron than hemp seed - hemp seed has 8mg of iron per 100 grams and sesame seed has 14.8mg of iron.

potassium

Both hemp seeds and sesame seeds are high in potassium. Hemp seed has 153% more potassium than sesame seed - hemp seed has 1200mg of potassium per 100 grams and sesame seed has 475mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Hemp Seeds Sesame Seeds
alpha linoleic acid 10.024 G 0.363 G
Total 10.024 G 0.363 G

omega 6s

Comparing omega-6 fatty acids, both hemp seeds and sesame seeds contain significant amounts of linoleic acid.

Hemp Seeds Sesame Seeds
other omega 6 1.34 G ~
linoleic acid 27.459 G 20.654 G
Total 28.799 G 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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