Hemp Seeds vs. Pecan

Nutrition comparison of Hemp Seeds and Pecan

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of hemp seeds versus pecan (100g each) below using 2020 USDA and NIH data[1].

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

  • Both hemp seeds and pecan are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has more riboflavin, niacin, Vitamin B6 and folate, however, pecan contains more pantothenic acid.
Detailed nutritional comparison of hemp seeds and pecan 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 Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.

Image of Hemp Seeds src
Image of Pecan src

Calories and Carbs

calories

Both hemp seeds and pecan are high in calories. Pecan has 25% more calories than hemp seed - hemp seed has 553 calories per 100 grams and pecan has 691 calories.

For macronutrient ratios, hemp seeds is heavier in protein, lighter in fat and similar to pecan for carbs. Hemp seeds has a macronutrient ratio of 21:6:73 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Pecan
Protein 21% 5%
Carbohydrates 6% 8%
Fat 73% 88%
Alcohol ~ ~

carbohydrates

Hemp seeds and pecan contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.

dietary fiber

Both hemp seeds and pecan are high in dietary fiber. Pecan has 140% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.

sugar

Hemp seeds and pecan contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and pecan has 4g of sugar.

Protein

protein

Both hemp seeds and pecan are high in protein. Hemp seed has 244% more protein than pecan - hemp seed has 31.6g of protein per 100 grams and pecan has 9.2g of protein.

Fat

saturated fat

Pecan is high in saturated fat and hemp seed has 26% less saturated fat than pecan - hemp seed has 4.6g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and pecan contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.

Vitamin A

Hemp seeds and pecan contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.

Vitamin E

Hemp seeds and pecan contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.

Vitamin K

Pecan and hemp seeds contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

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

Hemp Seeds Pecan
Thiamin 1.275 MG 0.66 MG
Riboflavin 0.285 MG 0.13 MG
Niacin 9.2 MG 1.167 MG
Pantothenic acid ~ 0.863 MG
Vitamin B6 0.6 MG 0.21 MG
Folate 110 UG 22 UG

Minerals

calcium

Both hemp seeds and pecan are high in calcium. is very similar to hemp seed for calcium - hemp seed has 70mg of calcium per 100 grams and pecan has 70mg of calcium.

iron

Both hemp seeds and pecan are high in iron. Hemp seed has 214% more iron than pecan - hemp seed has 8mg of iron per 100 grams and pecan has 2.5mg of iron.

potassium

Both hemp seeds and pecan are high in potassium. Hemp seed has 193% more potassium than pecan - hemp seed has 1200mg of potassium per 100 grams and pecan has 410mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Hemp Seeds Pecan
beta-carotene 7 UG 29 UG
lutein + zeaxanthin ~ 17 UG

Omega-3 and Omega-6

omega 3s

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

Hemp Seeds Pecan
alpha linoleic acid 10.024 G 0.986 G
Total 10.024 G 0.986 G

omega 6s

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

Hemp Seeds Pecan
other omega 6 0.312 G 0.069 G
linoleic acid 27.459 G 20.628 G
Total 27.771 G 20.697 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 Pecan (Nuts, pecans) .

Hemp Seeds 10g

( tbsp )
Daily Values (%)

Pecan 109g

( cup, chopped )
55KCAL 3%
calories >999%
753KCAL 38%
0.87G 0.3%
carbohydrates >999%
15G 6%
0.4G 2%
dietary fiber >999%
10G 42%
0.15G sugar >999% 4.3G
4.9G 8%
total fat >999%
78G 123%
0.46G 3%
saturated fat >999%
6.7G 37%
0.54G monounsaturated fat >999% 44G
3.8G polyunsaturated fat 532% 24G
>999% sodium
Vitamins and Minerals
Vitamin A >999%
3.3UG 1%
0.05MG 0.1%
Vitamin C >999%
1.2MG 2%
7MG 1%
calcium 986%
76MG 8%
0.8MG 4%
iron 250%
2.8MG 15%
70MG 23%
magnesium 89%
132MG 43%
120MG 5%
potassium 272%
447MG 19%
0.13MG 12%
thiamin (Vit B1) 453%
0.72MG 65%
0.03MG 3%
riboflavin (Vit B2) 365%
0.14MG 13%
0.92MG 7%
niacin (Vit B3) 41%
1.3MG 9%
0.06MG 5%
Vitamin B6 283%
0.23MG 18%
pantothenic acid (Vit B5) >999%
0.94MG 19%
11UG 3%
folate (Vit B9) 118%
24UG 6%
0.08MG 1%
Vitamin E >999%
1.5MG 10%
Vitamin K >999%
3.8UG 4%
3.2G 6%
protein 212%
10G 20%
choline >999%
44MG 10%
0.16MG 13%
copper 712%
1.3MG 109%
fluoride >999%
11UG 0.4%
0.76MG 42%
manganese 545%
4.9MG 273%
165MG 24%
phosphorus 83%
302MG 43%
selenium >999%
4.1UG 8%
0.99MG 12%
zinc 395%
4.9MG 62%
0.5G Water 660% 3.8G
Starch >999% 0.5G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does hemp seeds or pecan contain more calories in 100 grams?
Both hemp seeds and pecan are high in calories. Pecan has 30% more calories than hemp seed - hemp seed has 553 calories in 100g and pecan has 691 calories.

Does hemp seeds or pecan contain more calcium?
Both hemp seeds and pecan are high in calcium. is very similar to hemp seed for calcium - hemp seed has 70mg of calcium in 100 grams and pecan has 70mg of calcium.

Does hemp seeds or pecan contain more iron?
Both hemp seeds and pecan are high in iron. Hemp seed has 210% more iron than pecan - hemp seed has 8mg of iron in 100 grams and pecan has 2.5mg of iron.

Does hemp seeds or pecan contain more potassium?
Both hemp seeds and pecan are high in potassium. Hemp seed has 190% more potassium than pecan - hemp seed has 1200mg of potassium in 100 grams and pecan has 410mg of potassium.