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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Hemp Seeds source
Image of Sesame Seeds source

Calories and Carbs

calories

Both hemp seeds and sesame seeds are high in calories - hemp seed has 553kcal of calories per 100 grams and sesame seed has 565kcal of calories.

dietary fiber

Both hemp seeds and sesame seeds are high in dietary fiber - 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 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 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 - 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 - 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 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

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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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