Hemp Seeds vs. Walnut

Nutrition comparison of Hemp Seeds and Walnut


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

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

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

  • Both hemp seeds and walnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has more thiamin and niacin, however, walnut contains more pantothenic acid.
Detailed nutritional comparison of hemp seeds and walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Walnut src

Calories and Carbs

calories

Both hemp seeds and walnut are high in calories. Walnut has 18% more calories than hemp seed - hemp seed has 553 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, hemp seeds is heavier in protein, lighter in fat and similar to walnut for carbs. Hemp seeds has a macronutrient ratio of 21:6:73 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Walnut
Protein 21% 9%
Carbohydrates 6% 8%
Fat 73% 84%
Alcohol ~ ~

carbohydrates

Hemp seeds and walnut contain similar amounts carbs - hemp seed has 8.7g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Both hemp seeds and walnut are high in dietary fiber. Walnut has 68% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Hemp seeds and walnut contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and walnut has 2.6g of sugar.

Protein

protein

Both hemp seeds and walnut are high in protein. Hemp seed has 107% more protein than walnut - hemp seed has 31.6g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and hemp seed has 25% less saturated fat than walnut - hemp seed has 4.6g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and walnut contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.

Vitamin A

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

Vitamin E

Hemp seeds and walnut contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.

Vitamin K

Walnut and hemp seeds contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

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

Hemp Seeds Walnut
Thiamin 1.275 MG 0.341 MG
Riboflavin 0.285 MG 0.15 MG
Niacin 9.2 MG 1.125 MG
Pantothenic acid ~ 0.57 MG
Vitamin B6 0.6 MG 0.537 MG
Folate 110 UG 98 UG

Minerals

calcium

Both hemp seeds and walnut are high in calcium. Walnut has 40% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Both hemp seeds and walnut are high in iron. Hemp seed has 173% more iron than walnut - hemp seed has 8mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Both hemp seeds and walnut are high in potassium. Hemp seed has 172% more potassium than walnut - hemp seed has 1200mg of potassium per 100 grams and walnut has 441mg 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 walnut contain small amounts of beta-carotene.

Hemp Seeds Walnut
beta-carotene 7 UG 12 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both hemp seeds and walnut contain significant amounts of alpha linoleic acid (ALA).

Hemp Seeds Walnut
alpha linoleic acid 10.024 G 9.08 G
Total 10.024 G 9.08 G

omega 6s

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

Hemp Seeds Walnut
other omega 6 0.312 G 0.063 G
linoleic acid 27.459 G 38.093 G
Total 27.771 G 38.156 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 Walnut (Nuts, walnuts, english) .

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