Peanut Butter vs. Hemp Seeds
Nutrition comparison of Peanut Butter and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and hemp seeds:
- Both hemp seeds and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Hemp seed has 4.6 times less sugar than peanut butter.
- Hemp seed has 60% less carbohydrates than peanut butter.
- Hemp seed has more thiamin and riboflavin, however, peanut butter contains more pantothenic acid.
- Hemp seed is an excellent source of iron.
- Peanut butter has signficantly more Vitamin E than hemp seed.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and peanut butter are high in calories. Peanut butter has a little more calories (7%) than hemp seed by weight - hemp seed has 553 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in protein, heavier in carbs and similar to hemp seeds for fat. Peanut butter has a macronutrient ratio of 15:14:71 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Hemp Seeds | |
|---|---|---|
| Protein | 15% | 21% |
| Carbohydrates | 14% | 6% |
| Fat | 71% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 60% less carbohydrates than peanut butter - hemp seed has 8.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both hemp seeds and peanut butter are high in dietary fiber. Peanut butter has 100% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Hemp seed has 4.6 times less sugar than peanut butter - hemp seed has 1.5g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both hemp seeds and peanut butter are high in protein. Hemp seed has 31% more protein than peanut butter - hemp seed has 31.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and hemp seed has 40% less saturated fat than peanut butter - hemp seed has 4.6g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and peanut butter contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Hemp seeds and peanut butter contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and hemp seeds contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin and riboflavin, however, peanut butter contains more pantothenic acid. Both peanut butter and hemp seeds contain significant amounts of niacin, Vitamin B6 and folate.
| Peanut Butter | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.106 MG | 1.275 MG |
| Riboflavin | 0.111 MG | 0.285 MG |
| Niacin | 13.696 MG | 9.2 MG |
| Pantothenic acid | 1.118 MG | ~ |
| Vitamin B6 | 0.418 MG | 0.6 MG |
| Folate | 92 UG | 110 UG |
Minerals
calcium
Both hemp seeds and peanut butter are high in calcium. Hemp seed has 56% more calcium than peanut butter - hemp seed has 70mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 318% more iron than peanut butter - hemp seed has 8mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both hemp seeds and peanut butter are high in potassium. Hemp seed has 61% more potassium than peanut butter - hemp seed has 1200mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 10.024 G |
| Total | 0.078 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and hemp seeds contain significant amounts of linoleic acid.
| Peanut Butter | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 13.854 G | 27.459 G |
| Total | 13.854 G | 28.799 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: Peanut Butter (Peanut butter, chunk style, with salt) and Hemp Seeds (Seeds, hemp seed, hulled) .
Peanut Butter g
()
|
Daily Values (%) |
Hemp 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 peanut butter contain more calories in 100 grams?Both hemp seeds and peanut butter are high in calories. Peanut butter has a little more calories ( 10%) than hemp seed by weight - hemp seed has 553 calories in 100g and peanut butter has 589 calories.
Does hemp seeds or peanut butter contain more calcium?
Both hemp seeds and peanut butter are high in calcium. Hemp seed has 60% more calcium than peanut butter - hemp seed has 70mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does hemp seeds or peanut butter contain more iron?
Hemp seed is an abundant source of iron and it has 320% more iron than peanut butter - hemp seed has 8mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does hemp seeds or peanut butter contain more potassium?
Both hemp seeds and peanut butter are high in potassium. Hemp seed has 60% more potassium than peanut butter - hemp seed has 1200mg of potassium in 100 grams and peanut butter has 745mg of potassium.