Hemp hearts vs pumpkin seeds: nutrition compared
Per 30 g, hemp hearts have 9.5 g of protein and 1.2 g of fiber. Pumpkin seeds have 9.1 g of protein and 1.8 g of fiber. All numbers are USDA averages for raw, dried seeds.
Per 30 g serving
| Nutrient | Hemp hearts | Pumpkin seeds |
|---|---|---|
| Energy and macros | ||
| Calories kcal | 166 | 168 |
| Protein g | 9.519% DV | 9.118% DV |
| Total fat g | 14.619% DV | 14.719% DV |
| Carbohydrate g | 2.61% DV | 3.21% DV |
| Fiber g | 1.24% DV | 1.86% DV |
| Sugars g | 0.45 | 0.42 |
| Fats | ||
| Saturated fat g | 1.47% DV | 2.613% DV |
| Monounsaturated fat g | 1.6 | 4.9 |
| Polyunsaturated fat g | 11.4 | 6.3 |
| Omega-3 ALA g | 2.6 | 0.04 |
| Omega-6 linoleic acid g | 8.3 | 6.2 |
| Omega-6 GLA g | 0.4 | 0 |
| Minerals | ||
| Magnesium mg | 21050% DV | 17842% DV |
| Phosphorus mg | 49540% DV | 36930% DV |
| Iron mg | 2.413% DV | 2.615% DV |
| Zinc mg | 327% DV | 2.321% DV |
| Calcium mg | 212% DV | 13.81% DV |
| Potassium mg | 3608% DV | 2435% DV |
| Manganese mg | 2.399% DV | 1.459% DV |
| Copper mg | 0.4853% DV | 0.445% DV |
| Selenium µg | – | 2.85% DV |
| Sodium mg | 1.50% DV | 2.10% DV |
| Vitamins | ||
| Thiamin (B1) mg | 0.3832% DV | 0.087% DV |
| Niacin (B3) mg | 2.817% DV | 1.59% DV |
| Vitamin B6 mg | 0.1811% DV | 0.043% DV |
| Folate µg | 338% DV | 17.44% DV |
| Vitamin E mg | 0.242% DV | 0.654% DV |
The main differences
- Calories. Pumpkin seeds have more: 166 kcal in hemp hearts against 168 kcal in pumpkin seeds.
- Protein. Hemp hearts have more: 9.5 g in hemp hearts against 9.1 g in pumpkin seeds.
- Fiber. Pumpkin seeds have more: 1.2 g in hemp hearts against 1.8 g in pumpkin seeds.
- Total fat. Pumpkin seeds have more: 14.6 g in hemp hearts against 14.7 g in pumpkin seeds.
- Omega-3 ALA. Hemp hearts have more: 2.6 g in hemp hearts against 0.04 g in pumpkin seeds.
- Magnesium. Hemp hearts have more: 210 mg in hemp hearts against 178 mg in pumpkin seeds.
- Iron. Pumpkin seeds have more: 2.4 mg in hemp hearts against 2.6 mg in pumpkin seeds.
- Calcium. Hemp hearts have more: 21 mg in hemp hearts against 13.8 mg in pumpkin seeds.
Amounts are per 30 g. "Hemp hearts" are hulled hemp seeds: the hull is removed, which is why their fiber is low.
Per 100 g
| Nutrient | Hemp hearts | Pumpkin seeds |
|---|---|---|
| Energy and macros | ||
| Calories kcal | 553 | 559 |
| Protein g | 31.663% DV | 30.260% DV |
| Total fat g | 48.863% DV | 4963% DV |
| Carbohydrate g | 8.73% DV | 10.74% DV |
| Fiber g | 414% DV | 621% DV |
| Sugars g | 1.5 | 1.4 |
| Fats | ||
| Saturated fat g | 4.623% DV | 8.743% DV |
| Monounsaturated fat g | 5.4 | 16.2 |
| Polyunsaturated fat g | 38.1 | 21 |
| Omega-3 ALA g | 8.7 | 0.12 |
| Omega-6 linoleic acid g | 27.5 | 20.7 |
| Omega-6 GLA g | 1.3 | 0 |
| Minerals | ||
| Magnesium mg | 700167% DV | 592141% DV |
| Phosphorus mg | 1650132% DV | 123098% DV |
| Iron mg | 844% DV | 8.849% DV |
| Zinc mg | 9.990% DV | 7.871% DV |
| Calcium mg | 705% DV | 464% DV |
| Potassium mg | 120026% DV | 80917% DV |
| Manganese mg | 7.6330% DV | 4.5197% DV |
| Copper mg | 1.6178% DV | 1.3149% DV |
| Selenium µg | – | 9.417% DV |
| Sodium mg | 50% DV | 70% DV |
| Vitamins | ||
| Thiamin (B1) mg | 1.3107% DV | 0.2723% DV |
| Niacin (B3) mg | 9.257% DV | 531% DV |
| Vitamin B6 mg | 0.635% DV | 0.148% DV |
| Folate µg | 11028% DV | 5814% DV |
| Vitamin E mg | 0.85% DV | 2.215% DV |
Source: USDA FoodData Central, SR Legacy (released April 2019). % DV uses FDA Daily Values. A brand's label can differ from these averages.