Hemp Seeds vs. Sunflower Seeds

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

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

  • Both hemp seeds and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has 58% less carbohydrates than sunflower seed.
  • Hemp seed has more thiamin and niacin, however, sunflower seed contains more pantothenic acid and folate.
Detailed nutritional comparison of hemp seeds and sunflower 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both hemp seeds and sunflower seeds are high in calories. Sunflower seed has 12% more calories than hemp seed - hemp seed has 553 calories per 100 grams and sunflower seed has 619 calories.

Hemp Seeds Sunflower Seeds
Protein 21% 10%
Carbohydrates 6% 12%
Fat 73% 77%
Alcohol ~ ~

carbohydrates

Hemp seed has 58% less carbohydrates than sunflower seed - hemp seed has 8.7g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

Both hemp seeds and sunflower seeds are high in dietary fiber. Sunflower seed has 188% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.

sugar

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



Protein

protein

Both hemp seeds and sunflower seeds are high in protein. Hemp seed has 83% more protein than sunflower seed - hemp seed has 31.6g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and hemp seed has 23% less saturated fat than sunflower seed - hemp seed has 4.6g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and sunflower seeds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.

Vitamin A

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

Vitamin E

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

The B Vitamins

Hemp seed has more thiamin and niacin, however, sunflower seed contains more pantothenic acid and folate. Both hemp seeds and sunflower seeds contain significant amounts of riboflavin and Vitamin B6.

Hemp Seeds Sunflower Seeds
Thiamin 1.275 MG 0.325 MG
Riboflavin 0.285 MG 0.285 MG
Niacin 9.2 MG 4.198 MG
Pantothenic acid ~ 7.056 MG
Vitamin B6 0.6 MG 0.805 MG
Folate 110 UG 238 UG

Minerals

calcium

Both hemp seeds and sunflower seeds are high in calcium. Hemp seed has 23% more calcium than sunflower seed - hemp seed has 70mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Both hemp seeds and sunflower seeds are high in iron. Hemp seed has 17% more iron than sunflower seed - hemp seed has 8mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Both hemp seeds and sunflower seeds are high in potassium. Hemp seed has 144% more potassium than sunflower seed - hemp seed has 1200mg of potassium per 100 grams and sunflower seed has 491mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Hemp Seeds Sunflower Seeds
alpha linoleic acid 10.024 G 0.079 G
Total 10.024 G 0.079 G

omega 6s

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

Hemp Seeds Sunflower Seeds
other omega 6 1.34 G ~
linoleic acid 27.459 G 37.39 G
Total 28.799 G 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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