Seed nutrition comparison
Pick the seeds, pick the portion. The table shows protein, fiber, fats, minerals and vitamins side by side, from USDA data. The highest value in each row is marked.
Showing all six seeds per 100 g.
| Nutrient | Hemp hearts | Chia seeds | Flaxseed | Pumpkin seeds | Sunflower seeds | Sesame seeds |
|---|---|---|---|---|---|---|
| Energy and macros | ||||||
| Calories kcal | 553 | 486 | 534 | 559 | 584 | 573 |
| Protein g | 31.663% DV | 16.533% DV | 18.337% DV | 30.260% DV | 20.842% DV | 17.735% DV |
| Total fat g | 48.863% DV | 30.739% DV | 42.254% DV | 4963% DV | 51.566% DV | 49.764% DV |
| Carbohydrate g | 8.73% DV | 42.115% DV | 28.911% DV | 10.74% DV | 207% DV | 23.49% DV |
| Fiber g | 414% DV | 34.4123% DV | 27.398% DV | 621% DV | 8.631% DV | 11.842% DV |
| Sugars g | 1.5 | – | 1.6 | 1.4 | 2.6 | 0.3 |
| Fats | ||||||
| Saturated fat g | 4.623% DV | 3.317% DV | 3.718% DV | 8.743% DV | 4.522% DV | 735% DV |
| Monounsaturated fat g | 5.4 | 2.3 | 7.5 | 16.2 | 18.5 | 18.8 |
| Polyunsaturated fat g | 38.1 | 23.7 | 28.7 | 21 | 23.1 | 21.8 |
| Omega-3 ALA g | 8.7 | 17.8 | 22.8 | 0.12 | 0.06 | 0.38 |
| Omega-6 linoleic acid g | 27.5 | 5.8 | 5.9 | 20.7 | 23 | 21.4 |
| Omega-6 GLA g | 1.3 | – | – | 0 | – | – |
| Minerals | ||||||
| Magnesium mg | 700167% DV | 33580% DV | 39293% DV | 592141% DV | 32577% DV | 35184% DV |
| Phosphorus mg | 1650132% DV | 86069% DV | 64251% DV | 123098% DV | 66053% DV | 62950% DV |
| Iron mg | 844% DV | 7.743% DV | 5.732% DV | 8.849% DV | 5.329% DV | 14.681% DV |
| Zinc mg | 9.990% DV | 4.642% DV | 4.339% DV | 7.871% DV | 545% DV | 7.870% DV |
| Calcium mg | 705% DV | 63149% DV | 25520% DV | 464% DV | 786% DV | 97575% DV |
| Potassium mg | 120026% DV | 4079% DV | 81317% DV | 80917% DV | 64514% DV | 46810% DV |
| Manganese mg | 7.6330% DV | 2.7118% DV | 2.5108% DV | 4.5197% DV | 1.985% DV | 2.5107% DV |
| Copper mg | 1.6178% DV | 0.92103% DV | 1.2136% DV | 1.3149% DV | 1.8200% DV | 4.1453% DV |
| Selenium µg | – | 55.2100% DV | 25.446% DV | 9.417% DV | 5396% DV | 34.463% DV |
| Sodium mg | 50% DV | 161% DV | 301% DV | 70% DV | 90% DV | 110% DV |
| Vitamins | ||||||
| Thiamin (B1) mg | 1.3107% DV | 0.6252% DV | 1.6137% DV | 0.2723% DV | 1.5123% DV | 0.7966% DV |
| Niacin (B3) mg | 9.257% DV | 8.855% DV | 3.119% DV | 531% DV | 8.352% DV | 4.528% DV |
| Vitamin B6 mg | 0.635% DV | – | 0.4728% DV | 0.148% DV | 1.379% DV | 0.7946% DV |
| Folate µg | 11028% DV | 4912% DV | 8722% DV | 5814% DV | 22757% DV | 9724% DV |
| Vitamin E mg | 0.85% DV | 0.53% DV | 0.312% DV | 2.215% DV | 35.2235% DV | 0.252% DV |
Source: USDA FoodData Central, SR Legacy (released April 2019); data file built 2026-10-09. % DV uses FDA Daily Values. "Hemp hearts" are hulled hemp seeds. USDA does not split 18:3 fat into ALA and GLA for flaxseed, sunflower or sesame seeds, so their ALA figure is the 18:3 total. Download the data: data.json.
How to read the table
Every number is the amount in the portion you picked. The bar under each number shows how it compares with the highest seed in that row. A dash means USDA lists no value for that nutrient in that record.
These are USDA averages for raw, dried seeds. Roasting, salting or a different variety changes the numbers, so a product label can differ.
What stands out
- Protein: hemp hearts lead with 31.6 g per 100 g.
- Fiber: chia seeds lead with 34.4 g per 100 g. Hemp hearts are the lowest at 4 g.
- Omega-3 ALA: flaxseed leads with 22.8 g per 100 g.
- Magnesium: hemp hearts lead with 700 mg per 100 g.
- Calcium: sesame seeds lead with 975 mg per 100 g.
Frequently asked questions
Which seed has the most protein?
Of the six seeds here, hemp hearts have the most: 31.6 g per 100 g, or about 9.5 g in a 30 g serving (USDA FoodData Central).
Which seed has the most fiber?
Chia seeds have the most fiber: 34.4 g per 100 g. Hemp hearts have 4 g per 100 g because the fibrous hull is removed.
Which seed has the most omega-3?
Flaxseed has the most ALA, the plant omega-3 fat: 22.8 g per 100 g. Hemp hearts have 8.7 g of ALA, plus 1.3 g of GLA, which is an omega-6 fat.
Where do the numbers come from?
From USDA FoodData Central, SR Legacy (released April 2019). Each seed links to its USDA record below. The values are averages for raw, dried seeds: a specific brand can differ, so check the label.
What does % DV mean?
Percent Daily Value shows how much of the FDA reference amount for a nutrient one portion provides, based on a 2,000-calorie diet. Some nutrients, such as omega-3 fat, have no Daily Value.
How much is a serving of seeds?
The tool uses 30 g, the amount USDA lists as 3 tablespoons of hulled hemp seeds. Type any weight in grams to match your own portion.
Sources
- USDA FoodData Central: Seeds, hemp seed, hulled (FDC 170148)
- USDA FoodData Central: Seeds, chia seeds, dried (FDC 170554)
- USDA FoodData Central: Seeds, flaxseed (FDC 169414)
- USDA FoodData Central: Seeds, pumpkin and squash seed kernels, dried (FDC 170556)
- USDA FoodData Central: Seeds, sunflower seed kernels, dried (FDC 170562)
- USDA FoodData Central: Seeds, sesame seeds, whole, dried (FDC 170150)
- FDA: Daily Value on the Nutrition and Supplement Facts Labels