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.
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.
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) .
Hemp Seeds g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||