Hemp Seeds vs Pumpkin Seeds: Difference, Benefits, More

Hemp Seeds and pumpkin 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 hemp seeds and pumpkin 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.

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.

Pumpkin Seeds

Pumpkin seeds (Cucurbita pepo) are edible seeds that come from pumpkins, which are a type of gourd native to North America.

These seeds have a slightly nutty and slightly sweet flavor, and are often eaten as a snack or used in a variety of dishes.

Pumpkin seeds 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 pumpkin seeds into your diet.

They can be eaten raw or roasted and are often used as a topping for salads and other dishes.

Pumpkin seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Pumpkin seeds 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 seed to add to your diet, consider giving pumpkin seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Pumpkin Seeds are an excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and Vitamin K.

Hemp Seeds vs Pumpkin Seeds 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 pumpkin seeds.

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

Hemp Seeds vs Pumpkin Seeds Calories

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

However, both hemp seeds and pumpkin 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.

Hemp Seeds vs Pumpkin Seeds Protein

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

Hemp Seeds offer around 3% more protein than pumpkin seeds.

Hemp Seeds have 31.6 grams of protein per 100 grams (or 8.8g per serving), while pumpkin seeds have 30.2 grams of protein per 100 grams (or 8.5g per serving).

Hemp Seeds vs Pumpkin 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 hemp seeds and pumpkin seeds.

The total amount of carbohydrates is around 19% higher in pumpkin seeds than in hemp seeds. They have 10.7 grams per 100 grams, compared to 8.7 grams in hemp seeds.

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One handful of hemp seeds and pumpkin seeds (28 grams) contains 0.4 grams of sugar, the same amount.

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

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

With 1.7 grams of fiber per portion, pumpkin seeds are a better source of fiber than hemp seeds which offer 1.1 grams per portion.

Hemp Seeds vs Pumpkin Seeds Fats

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

Total fat in hemp seeds and pumpkin seeds:

• Hemp Seeds: 48.8 grams per 100 grams
• Pumpkin Seeds: 49 per 100 grams

Speaking of saturated fats, hemp seeds are 47% lower in saturated fats.

Hemp Seeds and pumpkin seeds contain 4.6 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Hemp Seeds vs Pumpkin Seeds Vitamins Content

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

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 E, and vitamin K.

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

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

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

Hemp Seeds vs Pumpkin 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 hemp seeds and pumpkin seeds comparison focuses on their mineral content.

Hemp Seeds are a better source of iron, selenium, and sodium than pumpkin seeds.

On the other hand, pumpkin seeds have a higher amount of calcium, copper, magnesium, manganese, phosphorus, potassium, and zinc.

Hemp Seeds and pumpkin seeds contain the same amount of fluoride.

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

The Final Word

Hemp Seeds and pumpkin 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 hemp seeds and pumpkin 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.