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Hemp Seeds vs Lentils: Difference & Similarities

This article explains the key similarities and differences between hemp seeds and lentils, foods from the grains and legumes food groups. Read on to learn more about the hemp seeds vs lentils comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 5, 2023.

Although hemp seeds and lentils belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While hemp seeds belong to the nuts and seeds group, lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares hemp seeds and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how hemp seeds and lentils compare specifically.

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

It also contains a good amount of Vitamin B2 (Riboflavin) and some Vitamin E.


Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Hemp Seeds vs Lentils Nutrition

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

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

Hemp SeedsLentils
Energy553 kcal352 kcal
Carbs8.67 g63.4 g
Sugar1.5 g2.03 g
Fiber4 g10.7 g
Protein31.6 g24.6 g
Fat48.8 g1.06 g
Saturated Fat4.6 g0.154 g

Hemp Seeds vs Lentils Calories

Comparing lentils vs hemp seeds for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 553 calories per 100 grams of hemp seeds.

However, both hemp seeds and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Hemp Seeds vs Lentils Protein

Legumes and most legume products, including hemp seeds and lentils, are important sources of plant-based protein.

Hemp Seeds offers around 22% more protein than lentils.

Hemp Seeds has 31.6 grams of protein per 100 grams, while lentils have 24.6 grams of protein per 100 grams.

Hemp Seeds vs Lentils 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 hemp seeds and lentils.

The total amount of carbohydrates is around 86% higher in lentils than in hemp seeds. They have 63.4 grams per 100 grams, compared to 8.7 grams in hemp seeds.


There’s less sugar in hemp seeds than in lentils, 33% precisely.

One handful of hemp seeds (28 grams) contains 0.4 grams of sugar, while the same amount of lentils contains 0.6 grams.

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

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

With 3 grams of fiber per portion, lentils are a better source of fiber than hemp seeds which offer 1.1 grams per portion.

Hemp Seeds vs Lentils Fats

Fats in hemp seeds and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in hemp seeds and lentils:

  • Hemp Seeds: 48.8 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 96% lower in saturated fats.

Lentils and hemp seeds contain 0.2 grams and 4.6 grams of saturated fat per 100 grams, respectively.

Hemp Seeds vs Lentils Vitamins Content

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

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

Hemp Seeds has a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, lentils have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

Hemp Seeds and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Hemp SeedsLentils
Vitamin A11 IU39 IU
Vitamin C0.5 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)1.28 mg0.873 mg
Vitamin B2 (Riboflavin)0.285 mg0.211 mg
Vitamin B3 (Niacin)9.2 mg2.6 mg
Vitamin B5 (Pantothenic acid)02.14 mg
Vitamin B6 (Pyroxidine)0.6 mg0.54 mg
Vitamin B9 (Folate)110 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.8 mg0.49 mg
Vitamin K05 µg

Hemp Seeds vs Lentils 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 hemp seeds and lentils comparison focuses on their mineral content.

Hemp Seeds is a better source of selenium, and sodium than lentils.

On the other hand, lentils are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Hemp Seeds and lentils contain the same amount of fluoride.

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

Hemp SeedsLentils
Calcium70 mg35 mg
Copper1.6 mg0.754 mg
Iron7.95 mg6.51 mg
Magnesium700 mg47 mg
Manganese7.6 mg1.39 mg
Phosphorus1650 mg281 mg
Potassium1200 mg677 mg
Selenium00.1 µg
Sodium5 mg6 mg
Zinc9.9 mg3.27 mg

The Final Word

Hemp Seeds and lentils are highly nutritious and a great addition to a plant-based diet.

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

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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