Hemp Seeds vs Lupins: Difference & Similarities

Although hemp seeds and lupins 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, lupins belong to legumes food group.

That’s why we decided to create an in-depth article that compares hemp seeds and lupins, 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 lupins 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.

Lupins

Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Hemp Seeds vs Lupins 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 lupins.

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

Hemp Seeds vs Lupins Calories

Comparing lupins vs hemp seeds for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 553 calories per 100 grams of hemp seeds.

However, both hemp seeds and lupins 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 Lupins Protein

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

Lupins offer around 13% more protein than hemp seeds.

Lupins have 36.2 grams of protein per 100 grams, while hemp seeds has 31.6 grams of protein per 100 grams.

Hemp Seeds vs Lupins 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 lupins.

The total amount of carbohydrates is around 78% higher in lupins than in hemp seeds. They have 40.4 grams per 100 grams, compared to 8.7 grams in hemp seeds.

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

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

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

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

With 5.3 grams of fiber per portion, lupins are a better source of fiber than hemp seeds which offer 1.1 grams per portion.

Hemp Seeds vs Lupins Fats

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

Total fat in hemp seeds and lupins:

• Hemp Seeds: 48.8 grams per 100 grams
• Lupins: 9.7 per 100 grams

Speaking of saturated fats, lupins are 74% lower in saturated fats.

Lupins and hemp seeds contain 1.2 grams and 4.6 grams of saturated fat per 100 grams, respectively.

Hemp Seeds vs Lupins Vitamins Content

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

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 C, vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

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

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

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

Hemp Seeds vs Lupins 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 lupins comparison focuses on their mineral content.

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

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

Hemp Seeds and lupins contain the same amount of fluoride.

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

The Final Word

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

Both hemp seeds and lupins 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.