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Hemp Seeds vs Pistachios: Which Is Healthier?

This article explains the key similarities and differences between hemp seeds and pistachios, foods from the nuts and seeds group. Read on to learn more about the hemp seeds vs pistachios comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on December 30, 2022.

Hemp Seeds and pistachios 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 hemp seeds and pistachios and compare their similarities and differences.

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

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.


Pistachios (Pistacia vera) are a type of nut that is native to the Middle East and are now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor and are often used in sweet and savory dishes.

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

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

There are many ways to incorporate pistachios into your diet. They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes. Pistachios are also available in various forms, including whole, chopped, and ground into flour.

Pistachios are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pistachios a try. They are flavorful, versatile, and have a variety of health benefits.

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

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

Hemp Seeds vs Pistachios 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 pistachios.

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

Hemp SeedsPistachios
Energy553 kcal560 kcal
Carbs8.67 g27.2 g
Sugar1.5 g7.66 g
Fiber4 g10.6 g
Protein31.6 g20.2 g
Fat48.8 g45.3 g
Saturated Fat4.6 g5.91 g

Hemp Seeds vs Pistachios Calories

Nuts and seeds are generally high in calories; the same goes for hemp seeds and pistachios, 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 pistachios for weight loss, hemp seeds are slightly lower in calories, with 155 calories per serving, compared to 157 calories per serving of pistachios.

However, both hemp seeds and pistachios 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.

Hemp Seeds vs Pistachios Protein

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

Hemp Seeds offer around 35% more protein than pistachios.

Hemp Seeds have 31.6 grams of protein per 100 grams (or 8.8g per serving), while pistachios have 20.2 grams of protein per 100 grams (or 5.7g per serving).

Hemp Seeds vs Pistachios 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 pistachios.

The total amount of carbohydrates is around 68% higher in pistachios than in hemp seeds. They have 27.2 grams per 100 grams, compared to 8.7 grams in hemp seeds.


There’s less sugar in hemp seeds than in pistachios, 81% precisely.

One handful of hemp seeds (28 grams) contains 0.4 grams of sugar, while the same amount of pistachios contains 2.1 grams.

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

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

Hemp Seeds vs Pistachios Fats

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

Total fat in hemp seeds and pistachios:

  • Hemp Seeds: 48.8 grams per 100 grams
  • Pistachios: 45.3 per 100 grams

Speaking of saturated fats, hemp seeds are 22% lower in saturated fats.

Hemp Seeds and pistachios contain 4.6 grams and 5.9 grams of saturated fat per 100 grams, respectively.

Hemp Seeds vs Pistachios Vitamins Content

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

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

Hemp Seeds have a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

However, pistachios have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B9 (Folate).

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

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

Hemp SeedsPistachios
Vitamin A11 IU516 IU
Vitamin C0.5 mg5.6 mg
Vitamin D00
Vitamin B1 (Thiamine)1.28 mg0.87 mg
Vitamin B2 (Riboflavin)0.285 mg0.16 mg
Vitamin B3 (Niacin)9.2 mg1.3 mg
Vitamin B5 (Pantothenic acid)00.52 mg
Vitamin B6 (Pyroxidine)0.6 mg1.7 mg
Vitamin B9 (Folate)110 µg51 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.8 mg2.86 mg
Vitamin K00

Hemp Seeds vs Pistachios 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 pistachios comparison focuses on their mineral content.

Hemp Seeds are a better source of calcium, fluoride, and selenium than pistachios.

On the other hand, pistachios have a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

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

Hemp SeedsPistachios
Calcium70 mg105 mg
Copper1.6 mg1.3 mg
Fluoride03.4 µg
Iron7.95 mg3.92 mg
Magnesium700 mg121 mg
Manganese7.6 mg1.2 mg
Phosphorus1650 mg490 mg
Potassium1200 mg1020 mg
Selenium07 µg
Sodium5 mg1 mg
Zinc9.9 mg2.2 mg

The Final Word

Hemp Seeds and pistachios 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 hemp seeds and pistachios 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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