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Cashews vs Hemp Seeds: Which One is Better for You?

This article explains the key similarities and differences between cashews and hemp seeds, foods from the nuts and seeds group. Read on to learn more about the cashews vs hemp seeds comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on December 31, 2022.

Cashews and hemp seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on cashews and hemp seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

They also contain a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Hemp Seeds

Hemp seeds (Cannabis sativa) are small, nutty seeds that come from the hemp plant.

These seeds have gained popularity recently as a health food due to their high protein and nutrient content.

Hemp seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or roasted.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Hemp seeds are also available in oil form, which can be used in cooking or as a salad dressing.

They are a good source of protein, fiber, and healthy fats, including omega-3 and omega-6 fatty acids. They are also a good source of various vitamins and minerals, including iron, zinc, and vitamin E.

Hemp seeds are considered safe for most people to eat. However, it is important to note that they can cause allergic reactions in some individuals.

If you are allergic to other types of nuts or seeds, it is advisable to be cautious when introducing hemp seeds into your diet.

Overall, hemp seeds are a nutritious and versatile food that can be valuable to a plant-based diet.

If you’re looking to add more protein and healthy fats to your diet, consider giving hemp seeds a try.

Hemp Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin) and some Vitamin E.

Cashews vs Hemp Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cashews vs hemp seeds.

This comparison will start by comparing the caloric value of cashews and hemp seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

CashewsHemp Seeds
Energy553 kcal553 kcal
Carbs30.2 g8.67 g
Sugar5.91 g1.5 g
Fiber3.3 g4 g
Protein18.2 g31.6 g
Fat43.8 g48.8 g
Saturated Fat7.78 g4.6 g

Cashews vs Hemp Seeds Calories

Nuts and seeds are generally high in calories; the same goes for cashews and hemp seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing hemp seeds vs cashews for weight loss, cashews and hemp seeds contain the same amount of calories, 155 per serving.

However, both cashews and hemp seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Cashews vs Hemp Seeds Protein

Nuts and seeds, including cashews and hemp seeds, are an important source of plant-based protein.

Hemp Seeds offer around 42% more protein than cashews.

Hemp Seeds have 31.6 grams of protein per 100 grams (or 8.8g per serving), while cashews have 18.2 grams of protein per 100 grams (or 5.1g per serving).

Cashews vs Hemp Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cashews and hemp seeds.

The total amount of carbohydrates is around 71% higher in cashews than in hemp seeds. They have 30.2 grams per 100 grams, compared to 8.7 grams in hemp seeds.

There’s less sugar in hemp seeds than in cashews, 76% precisely.

One handful of hemp seeds (28 grams) contains 0.4 grams of sugar, while the same amount of cashews contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in cashews and hemp seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 1.1 grams of fiber per portion, hemp seeds are a better source of fiber than cashews which offer 0.9 grams per portion.

Cashews vs Hemp Seeds Fats

Like the other nuts and seeds, fats in cashews and hemp seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in cashews and hemp seeds:

  • Cashews: 43.8 grams per 100 grams
  • Hemp Seeds: 48.8 per 100 grams

Speaking of saturated fats, hemp seeds are 41% lower in saturated fats.

Hemp Seeds and cashews contain 4.6 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Hemp Seeds Vitamins Content

This section will discuss the vitamin content of cashews and hemp seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cashews have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, hemp seeds have a higher amount of vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

Cashews and hemp seeds contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cashews and hemp seeds contain side by side, so you can easily compare them.

CashewsHemp Seeds
Vitamin A011 IU
Vitamin C0.5 mg0.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.423 mg1.28 mg
Vitamin B2 (Riboflavin)0.058 mg0.285 mg
Vitamin B3 (Niacin)1.06 mg9.2 mg
Vitamin B5 (Pantothenic acid)0.864 mg0
Vitamin B6 (Pyroxidine)0.417 mg0.6 mg
Vitamin B9 (Folate)25 µg110 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0.8 mg
Vitamin K34.1 µg0

Cashews vs Hemp Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cashews and hemp seeds comparison focuses on their mineral content.

Cashews are a better source of calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc than hemp seeds.

On the other hand, hemp seeds have a higher amount of copper, selenium, and sodium.

Cashews and hemp seeds contain the same amount of fluoride.

Check out the table below to learn how cashews and hemp seeds compare when it comes to mineral contents.

CashewsHemp Seeds
Calcium37 mg70 mg
Copper2.2 mg1.6 mg
Iron6.68 mg7.95 mg
Magnesium292 mg700 mg
Manganese1.66 mg7.6 mg
Phosphorus593 mg1650 mg
Potassium660 mg1200 mg
Selenium19.9 µg0
Sodium12 mg5 mg
Zinc5.78 mg9.9 mg

The Final Word

Cashews and hemp seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both cashews and hemp seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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