Short answer
This page puts the Thrive cards for Hemp seeds and Pumpkin seeds side by side. Every number comes from the same USDA FoodData Central or UK CoFID row as the card. There is no winner: which one fits depends on what you eat it with and how much.
| Nutrient | Hemp seeds per 100 g | Pumpkin seeds per 100 g | Hemp seeds per 100 kcal | Pumpkin seeds per 100 kcal |
|---|---|---|---|---|
| Energy | 2314 kJ / 553 kcal | 2339 kJ / 559 kcal | — | — |
| Protein | 31.56 g | 30 g | 5.71 g | 5.37 g |
| Carbohydrate | 8.67 g | 11 g | 1.57 g | 1.97 g |
| Fibre | 4 g | 6 g | 0.72 g | 1.07 g |
| Fat | 48.75 g | 49 g | 8.82 g | 8.77 g |
| Saturated fat | 4.6 g | 8.66 g | 0.83 g | 1.55 g |
| Monounsaturated fat | 5.4 g | 16.24 g | 0.98 g | 2.91 g |
| Polyunsaturated fat | 38.1 g | 20.98 g | 6.89 g | 3.75 g |
| Omega-3 (ALA) | 8.68 g | 0.18 g | 1.57 g | 0.03 g |
| Vitamin C | 0.5 mg | 1.9 mg | 0.09 mg | 0.34 mg |
| Vitamin E | 0.8 mg | 2.2 mg | 0.14 mg | 0.39 mg |
| Vitamin K | 0 µg | 7.2 µg | 0 µg | 1.29 µg |
| Folate | 110 µg | 58 µg | 19.89 µg | 10.38 µg |
| Thiamin (B1) | 1.27 mg | 0.27 mg | 0.23 mg | 0.05 mg |
| Riboflavin (B2) | 0.28 mg | 0.15 mg | 0.05 mg | 0.03 mg |
| Niacin (B3) | 9.2 mg | 4.99 mg | 1.66 mg | 0.89 mg |
| Pantothenic acid (B5) | 0 mg | 0.75 mg | 0 mg | 0.13 mg |
| Vitamin B6 | 0.6 mg | 0.14 mg | 0.11 mg | 0.03 mg |
| Calcium | 70 mg | 46 mg | 12.66 mg | 8.23 mg |
| Iron | 7.95 mg | 8.8 mg | 1.44 mg | 1.57 mg |
| Magnesium | 700 mg | 592 mg | 127 mg | 106 mg |
| Potassium | 1200 mg | 809 mg | 217 mg | 145 mg |
| Zinc | 9.9 mg | 7.8 mg | 1.79 mg | 1.4 mg |
| Copper | 1.6 mg | 1.34 mg | 0.29 mg | 0.24 mg |
| Manganese | 7.6 mg | 4.54 mg | 1.37 mg | 0.81 mg |
| Phosphorus | 1650 mg | 1233 mg | 298 mg | 221 mg |
| Selenium | 0 µg | 9 µg | 0 µg | 1.61 µg |
| Sodium | 5 mg | 7 mg | 0.9 mg | 1.25 mg |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Three differences in the data
- Omega-3 (ALA): Hemp seeds lists 8.68 g per 100 g and Pumpkin seeds 0.18 g.
- Vitamin C: Pumpkin seeds lists 1.9 mg per 100 g and Hemp seeds 0.5 mg.
- folate: Hemp seeds lists 110 µg per 100 g and Pumpkin seeds 58 µg.
Form matters
Hemp seeds is shown as on its card (raw), and Pumpkin seeds as on its card (raw). Dry and cooked forms of the same food differ a lot per 100 g, because cooking adds water. Per 100 kcal evens out water and fat.
Compare any other two foods in Compare.
Answer-ready
Per 100 g in Thrive's plant-food nutrition database, for Omega-3 (ALA), Hemp seeds lists 8.68 g per 100 g and Pumpkin seeds 0.18 g. Figures come from USDA FoodData Central and UK CoFID.