Hemp Seeds vs. Pine Nut

Nutrition comparison of Hemp Seeds and Pine Nut


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

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

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

  • Both hemp seeds and pine nut are high in calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, pine nut contains more pantothenic acid.
  • Hemp seed is an excellent source of calcium.
  • Pine nut is a great source of Vitamin E.
Detailed nutritional comparison of hemp seeds and pine nut 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 Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Pine Nut src

Calories and Carbs

calories

Both hemp seeds and pine nut are high in calories. Pine nut has 22% more calories than hemp seed - hemp seed has 553 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, hemp seeds is heavier in protein, lighter in fat and similar to pine nut for carbs. Hemp seeds has a macronutrient ratio of 21:6:73 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Pine Nut
Protein 21% 8%
Carbohydrates 6% 7%
Fat 73% 85%
Alcohol ~ ~

carbohydrates

Hemp seeds and pine nut contain similar amounts carbs - hemp seed has 8.7g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both hemp seeds and pine nut are high in dietary fiber. Hemp seed has a little more dietary fiber (8%) than pine nut by weight - hemp seed has 4g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Hemp seeds and pine nut contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and pine nut has 3.6g of sugar.

Protein

protein

Both hemp seeds and pine nut are high in protein. Hemp seed has 131% more protein than pine nut - hemp seed has 31.6g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Hemp seeds and pine nut contain similar amounts of saturated fat - hemp seed has 4.6g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and pine nut contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

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

Vitamin E

Pine nut is a great source of Vitamin E and it has 10 times more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.

Vitamin K

Pine nut has more Vitamin K than hemp seed - pine nut has 53.9ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

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

Hemp Seeds Pine Nut
Thiamin 1.275 MG 0.364 MG
Riboflavin 0.285 MG 0.227 MG
Niacin 9.2 MG 4.387 MG
Pantothenic acid ~ 0.313 MG
Vitamin B6 0.6 MG 0.094 MG
Folate 110 UG 34 UG

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 338% more calcium than pine nut - hemp seed has 70mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Both hemp seeds and pine nut are high in iron. Hemp seed has 44% more iron than pine nut - hemp seed has 8mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both hemp seeds and pine nut are high in potassium. Hemp seed has 101% more potassium than pine nut - hemp seed has 1200mg of potassium per 100 grams and pine nut has 597mg 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, both hemp seeds and pine nut contain small amounts of beta-carotene.

Hemp Seeds Pine Nut
beta-carotene 7 UG 17 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

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

Hemp Seeds Pine Nut
alpha linoleic acid 10.024 G 0.164 G
Total 10.024 G 0.164 G

omega 6s

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

Hemp Seeds Pine Nut
other omega 6 1.34 G 0.052 G
linoleic acid 27.459 G 33.15 G
Total 28.799 G 33.202 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 Pine Nut (Nuts, pine nuts, dried) .

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