Food with Nutrition Similar to Hemp Seeds


image of hemp seeds

Similar to Hemp Seeds

A very nutrient dense seed, hemp seeds are an excellent source of dietary fiber, protein, calcium, iron, potassium, thiamin, niacin and Vitamin B6. One tbsp of hemp seeds contains about 55 calories.

Many foods are similar nutritionally to hemp seeds, including pine nut, chia seeds, dijon mustard and cashews. Other similar foods include peanut flour, bittersweet chocolate and almonds.

We compared the key nutrients in hemp seeds (dietary fiber, protein, calcium, iron, potassium, thiamin, niacin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Pine Nut, Chia Seeds, Cashews, Granola, Sesame Seeds, Flaxseeds, Oats, Pecan, Hazelnut, Walnut, Pumpkin Seeds, Soy Flour, Peanut Flour, Almonds
plants and vegetables: Dijon Mustard, Nutmeg, Cornmeal
sweets: Cocoa Powder, Bittersweet Chocolate
baked goods: Whole Wheat Bread
The details of the top 20 foods most nutritionally similar to hemp seeds are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to hemp seeds. Pine nut, chia seeds, cashews, granola and sesame seeds are all high in dietary fiber, protein, calcium, iron, potassium, thiamin, niacin and or Vitamin B6.

Pine Nut

image of pine nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin A, Vitamin E and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and pine nut:


Hemp Seeds
(10 tbsps)
Pine Nut
(3/4 cup)
4
dietary fiber (G)
3.7
32
protein (G)
14
70
calcium (MG)
16
8
iron (MG)
5.5
1200
potassium (MG)
597
1.3
thiamin (MG)
0.36
9.2
niacin (MG)
4.4
0.6
Vitamin B6 (MG)
0.09
View More
0.986 | 0.986 | 8.15 Complete Comparison:
Pine Nut vs. Hemp Seeds


Chia Seeds

image of chia seeds

Similarity: > 95%

Chia seeds are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, chia seeds contains more trans fat than hemp seeds.

For 100 grams of hemp seeds and chia seeds:


Hemp Seeds
(10 tbsps)
Chia Seeds
(3.5 ounces)
4
dietary fiber (G)
34
32
protein (G)
17
70
calcium (MG)
631
8
iron (MG)
7.7
1200
potassium (MG)
407
1.3
thiamin (MG)
0.62
9.2
niacin (MG)
8.8
0.6
Vitamin B6 (MG)
0
View More
0.979 | 0.979 | 9.56 Complete Comparison:
Chia Seeds vs. Hemp Seeds


Cashews

image of cashews

Similarity: > 95%

Cashews are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, iron and potassium. Also, cashews contains more Vitamin C and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and cashews:


Hemp Seeds
(10 tbsps)
Cashews
(3.5 ounces)
4
dietary fiber (G)
3.3
32
protein (G)
18
70
calcium (MG)
37
8
iron (MG)
6.7
1200
potassium (MG)
660
1.3
thiamin (MG)
0.42
9.2
niacin (MG)
1.1
0.6
Vitamin B6 (MG)
0.42
View More
0.974 | 0.974 | 7.58 Complete Comparison:
Cashews vs. Hemp Seeds


Granola

image of granola

Similarity: > 95%

Granola is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin A, Vitamin E and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and granola:


Hemp Seeds
(10 tbsps)
Granola
(7/8 cup)
4
dietary fiber (G)
8.9
32
protein (G)
14
70
calcium (MG)
76
8
iron (MG)
4
1200
potassium (MG)
539
1.3
thiamin (MG)
0.55
9.2
niacin (MG)
2.7
0.6
Vitamin B6 (MG)
0.37
View More
0.961 | 0.961 | 7.62 Complete Comparison:
Granola vs. Hemp Seeds


Sesame Seeds

image of sesame seeds

Similarity: > 95%

Sesame seeds are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, sesame seeds contains more than hemp seeds.

For 100 grams of hemp seeds and sesame seeds:


Hemp Seeds
(10 tbsps)
Sesame Seeds
(3.5 ounces)
4
dietary fiber (G)
14
32
protein (G)
17
70
calcium (MG)
989
8
iron (MG)
15
1200
potassium (MG)
475
1.3
thiamin (MG)
0.8
9.2
niacin (MG)
4.6
0.6
Vitamin B6 (MG)
0.8
View More
0.957 | 0.957 | 10.64 Complete Comparison:
Sesame Seeds vs. Hemp Seeds


Flaxseeds

image of flaxseeds

Similarity: > 95%

Flaxseeds are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, flaxseeds contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and flaxseeds:


Hemp Seeds
(10 tbsps)
Flaxseeds
(10 tbsps)
4
dietary fiber (G)
27
32
protein (G)
18
70
calcium (MG)
255
8
iron (MG)
5.7
1200
potassium (MG)
813
1.3
thiamin (MG)
1.6
9.2
niacin (MG)
3.1
0.6
Vitamin B6 (MG)
0.47
View More
0.954 | 0.954 | 9.48 Complete Comparison:
Flaxseeds vs. Hemp Seeds


Oats

image of oats

Similarity: > 95%

Oats are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, oats contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and oats:


Hemp Seeds
(10 tbsps)
Oats
(5/8 cup)
4
dietary fiber (G)
11
32
protein (G)
17
70
calcium (MG)
54
8
iron (MG)
4.7
1200
potassium (MG)
429
1.3
thiamin (MG)
0.76
9.2
niacin (MG)
0.96
0.6
Vitamin B6 (MG)
0.12
View More
0.95 | 0.95 | 6.04 Complete Comparison:
Oats vs. Hemp Seeds


Pecan

image of pecan

Similarity: > 95%

Pecan is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, pecan contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and pecan:


Hemp Seeds
(10 tbsps)
Pecan
(7/8 cup)
4
dietary fiber (G)
9.6
32
protein (G)
9.2
70
calcium (MG)
70
8
iron (MG)
2.5
1200
potassium (MG)
410
1.3
thiamin (MG)
0.66
9.2
niacin (MG)
1.2
0.6
Vitamin B6 (MG)
0.21
View More
0.947 | 0.947 | 7.12 Complete Comparison:
Pecan vs. Hemp Seeds


Hazelnut

image of hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin C, Vitamin E and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and hazelnut:


Hemp Seeds
(10 tbsps)
Hazelnut
(3.5 ounces)
4
dietary fiber (G)
9.4
32
protein (G)
15
70
calcium (MG)
123
8
iron (MG)
4.4
1200
potassium (MG)
755
1.3
thiamin (MG)
0.34
9.2
niacin (MG)
2.1
0.6
Vitamin B6 (MG)
0.62
View More
0.946 | 0.946 | 7.63 Complete Comparison:
Hazelnut vs. Hemp Seeds


Walnut

image of walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, walnut contains more Vitamin A and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and walnut:


Hemp Seeds
(10 tbsps)
Walnut
(7/8 cup)
4
dietary fiber (G)
6.7
32
protein (G)
15
70
calcium (MG)
98
8
iron (MG)
2.9
1200
potassium (MG)
441
1.3
thiamin (MG)
0.34
9.2
niacin (MG)
1.1
0.6
Vitamin B6 (MG)
0.54
View More
0.94 | 0.94 | 6.28 Complete Comparison:
Walnut vs. Hemp Seeds


Pumpkin Seeds

image of pumpkin seeds

Similarity: > 90%

Pumpkin seeds are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron.

For 100 grams of hemp seeds and pumpkin seeds:


Hemp Seeds
(10 tbsps)
Pumpkin Seeds
(1.5 cup)
4
dietary fiber (G)
18
32
protein (G)
19
70
calcium (MG)
55
8
iron (MG)
3.3
1200
potassium (MG)
919
1.3
thiamin (MG)
0.03
9.2
niacin (MG)
0.29
0.6
Vitamin B6 (MG)
0.04
View More
0.928 | 0.928 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Hemp Seeds


Soy Flour

image of soy flour

Similarity: > 90%

Soy flour is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, soy flour contains more pantothenic acid and folate than hemp seeds.

For 100 grams of hemp seeds and soy flour:


Hemp Seeds
(10 tbsps)
Soy Flour
(1.25 cup)
4
dietary fiber (G)
16
32
protein (G)
50
70
calcium (MG)
285
8
iron (MG)
8.2
999
potassium (MG)
2090
1.3
thiamin (MG)
1.1
9.2
niacin (MG)
3
0.6
Vitamin B6 (MG)
1.1
View More
0.902 | 0.902 | 11.51 Complete Comparison:
Soy Flour vs. Hemp Seeds


Peanut Flour

image of peanut flour

Similarity: > 90%

Peanut flour is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, peanut flour contains more riboflavin, pantothenic acid and folate than hemp seeds.

For 100 grams of hemp seeds and peanut flour:


Hemp Seeds
(10 tbsps)
Peanut Flour
(1.75 cup)
4
dietary fiber (G)
16
32
protein (G)
52
70
calcium (MG)
140
8
iron (MG)
2.1
999
potassium (MG)
1290
1.3
thiamin (MG)
0.7
9.2
niacin (MG)
27
0.6
Vitamin B6 (MG)
0.5
View More
0.899 | 0.899 | 10.16 Complete Comparison:
Peanut Flour vs. Hemp Seeds


Almonds

image of almonds

Similarity: 89%

Almonds are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, almonds contains more Vitamin E, riboflavin and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and almonds:


Hemp Seeds
(10 tbsps)
Almonds
(3/4 cup)
4
dietary fiber (G)
13
32
protein (G)
21
70
calcium (MG)
269
8
iron (MG)
3.7
1200
potassium (MG)
733
1.3
thiamin (MG)
0.21
9.2
niacin (MG)
3.6
0.6
Vitamin B6 (MG)
0.14
View More
0.894 | 0.894 | 8.65 Complete Comparison:
Almonds vs. Hemp Seeds


plants and vegetables


Dijon Mustard

image of dijon mustard

Similarity: > 95%

Dijon mustard is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, pantothenic acid and folate than hemp seeds.

For 100 grams of hemp seeds and dijon mustard:


Hemp Seeds
(10 tbsps)
Dijon Mustard
(50 tsps)
4
dietary fiber (G)
12
32
protein (G)
26
70
calcium (MG)
266
8
iron (MG)
9.2
1200
potassium (MG)
738
1.3
thiamin (MG)
0.81
9.2
niacin (MG)
4.7
0.6
Vitamin B6 (MG)
0.4
View More
0.978 | 0.978 | 10.48 Complete Comparison:
Dijon Mustard vs. Hemp Seeds


Nutmeg

image of nutmeg

Similarity: > 95%

Nutmeg is high in many of the same nutrients as hemp seeds, including dietary fiber, calcium, iron and potassium. Also, nutmeg contains more Vitamin C than hemp seeds.

For 100 grams of hemp seeds and nutmeg:


Hemp Seeds
(10 tbsps)
Nutmeg
(45 tsps)
4
dietary fiber (G)
21
32
protein (G)
5.8
70
calcium (MG)
184
8
iron (MG)
3
1200
potassium (MG)
350
1.3
thiamin (MG)
0.35
9.2
niacin (MG)
1.3
0.6
Vitamin B6 (MG)
0.16
View More
0.971 | 0.971 | 5.49 Complete Comparison:
Nutmeg vs. Hemp Seeds


Cornmeal

image of cornmeal

Similarity: > 90%

Cornmeal is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and cornmeal:


Hemp Seeds
(10 tbsps)
Cornmeal
(7/8 cup)
4
dietary fiber (G)
9.4
32
protein (G)
9.9
70
calcium (MG)
6
8
iron (MG)
3
1200
potassium (MG)
322
1.3
thiamin (MG)
0.3
9.2
niacin (MG)
2.5
0.6
Vitamin B6 (MG)
0.59
View More
0.929 | 0.929 | 4.2 Complete Comparison:
Cornmeal vs. Hemp Seeds


sweets


Cocoa Powder

image of cocoa powder

Similarity: > 90%

Cocoa powder is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, cocoa powder contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and cocoa powder:


Hemp Seeds
(10 tbsps)
Cocoa Powder
(19 tbsps)
4
dietary fiber (G)
37
32
protein (G)
20
70
calcium (MG)
128
8
iron (MG)
14
999
potassium (MG)
1524
1.3
thiamin (MG)
0.08
9.2
niacin (MG)
2.2
0.6
Vitamin B6 (MG)
0.12
View More
0.936 | 0.936 | 8.33 Complete Comparison:
Cocoa Powder vs. Hemp Seeds


Bittersweet Chocolate

image of bittersweet chocolate

Similarity: > 90%

Bittersweet chocolate is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, bittersweet chocolate contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and bittersweet chocolate:


Hemp Seeds
(10 tbsps)
Bittersweet Chocolate
(3.5 ounces)
4
dietary fiber (G)
17
32
protein (G)
14
70
calcium (MG)
101
8
iron (MG)
17
1200
potassium (MG)
830
1.3
thiamin (MG)
0.15
9.2
niacin (MG)
1.4
0.6
Vitamin B6 (MG)
0.03
View More
0.897 | 0.897 | 7.93 Complete Comparison:
Bittersweet Chocolate vs. Hemp Seeds


baked goods


Whole Wheat Bread

image of whole wheat bread

Similarity: > 90%

Whole wheat bread is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and whole wheat bread:


Hemp Seeds
(10 tbsps)
Whole Wheat Bread
(3.5 ounces)
4
dietary fiber (G)
7.4
32
protein (G)
13
70
calcium (MG)
103
8
iron (MG)
2.5
1200
potassium (MG)
230
1.3
thiamin (MG)
0.28
9.2
niacin (MG)
4
0.6
Vitamin B6 (MG)
0.26
View More
0.909 | 0.909 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Hemp Seeds



Other Nutritional Substitutes