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.
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.
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) .
Hemp Seeds g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does hemp seeds or sesame seeds contain more calories in 100 grams?Both hemp seeds and sesame seeds are high in calories. Hemp seed is quite similar to hemp seed for calories - hemp seed has 553 calories in 100g and sesame seed has 565 calories.
Does hemp seeds or sesame seeds contain more 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 in 100 grams and sesame seed has 989mg of calcium.
Does hemp seeds or sesame seeds contain more iron?
Both hemp seeds and sesame seeds are high in iron. Sesame seed has 90% more iron than hemp seed - hemp seed has 8mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does hemp seeds or sesame seeds contain more potassium?
Both hemp seeds and sesame seeds are high in potassium. Hemp seed has 150% more potassium than sesame seed - hemp seed has 1200mg of potassium in 100 grams and sesame seed has 475mg of potassium.