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 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Hemp Seeds or Pecan .
Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Pecan (Nuts, pecans) .
Hemp Seeds 100g
(
100 g
)
|
Daily Values (%) |
Pecan 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
553KCAL 28% |
|
5% | calories | 25% |
|
691KCAL 35% | |
8.7G 4% |
|
5% | carbohydrates | 61% |
|
14G 6% | |
4G 16% |
|
5% | dietary fiber | 140% |
|
9.6G 38% | |
1.5G | 5% | sugar | 167% | 4G | |||
49G 76% |
|
5% | total fat | 47% |
|
72G 113% | |
4.6G 26% |
|
5% | saturated fat | 35% |
|
6.2G 34% | |
5.4G | 5% | monounsaturated fat | 659% | 41G | |||
38G | 73% | polyunsaturated fat | 5% | 22G | |||
5MG 0.3% |
|
>999% | sodium | 5% |
|
||
5% | Vitamins and Minerals | 5% | |||||
1UG 0.1% |
|
5% | Vitamin A | 200% |
|
3UG 0.4% | |
0.5MG 1% |
|
5% | Vitamin C | 120% |
|
1.1MG 2% | |
70MG 7% |
|
5% | calcium | 5% |
|
70MG 7% | |
8MG 44% |
|
220% | iron | 5% |
|
2.5MG 14% | |
700MG 226% |
|
479% | magnesium | 5% |
|
121MG 39% | |
1200MG 52% |
|
193% | potassium | 5% |
|
410MG 18% | |
1.3MG 116% |
|
97% | thiamin (Vit B1) | 5% |
|
0.66MG 60% | |
0.28MG 26% |
|
115% | riboflavin (Vit B2) | 5% |
|
0.13MG 12% | |
9.2MG 66% |
|
667% | niacin (Vit B3) | 5% |
|
1.2MG 8% | |
0.6MG 46% |
|
186% | Vitamin B6 | 5% |
|
0.21MG 16% | |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.86MG 17% | ||
110UG 28% |
|
400% | folate (Vit B9) | 5% |
|
22UG 6% | |
0.8MG 5% |
|
5% | Vitamin E | 75% |
|
1.4MG 9% | |
|
5% | Vitamin K | >999% |
|
3.5UG 4% | ||
32G 63% |
|
248% | protein | 5% |
|
9.2G 18% | |
|
5% | choline | >999% |
|
41MG 10% | ||
1.6MG 133% |
|
33% | copper | 5% |
|
1.2MG 100% | |
|
5% | fluoride | >999% |
|
10UG 0.3% | ||
7.6MG 422% |
|
69% | manganese | 5% |
|
4.5MG 250% | |
1650MG 236% |
|
496% | phosphorus | 5% |
|
277MG 40% | |
|
5% | selenium | >999% |
|
3.8UG 7% | ||
9.9MG 124% |
|
120% | zinc | 5% |
|
4.5MG 57% | |
5G | 43% | Water | 5% | 3.5G | |||
5% | Starch | >999% | 0.46G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |