Side-by-Side Comparison
Nuts, Seeds & Kernels
Hemp Hearts (Shelled Hemp Seeds) vs. Pumpkin Seeds (Pepitas Raw)
Comparing 2 standards across 13 specifications. 13 key differences identified.
Comparing:
Hemp Hearts (Shelled Hemp Seeds)
Pumpkin Seeds (Pepitas Raw)
Shelled hemp seeds (Cannabis sativa) are soft inner kernels rich in complete protein and GLA. Per 100g, they deliver 553 kcal, 48.8g fats (including 8,680mg Omega-3 ALA and 2,000mg gamma-linolenic acid GLA), 31.6g protein, and 8.67g carbohydrates (4.0g fiber).
Pepitas are hull-less seeds of oilseed pumpkins (Cucurbita pepo). Per 100g raw, they provide 559 kcal, 49.1g fats (16.2g MUFA, 21.0g PUFA), 30.2g protein, 10.7g carbohydrates (6.0g fiber), 592mg magnesium (141% DV), and 7.8mg zinc (71% DV).
Specification Comparison Table
13 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
553 kcal | 559 kcal |
|
Total Fat
|
48.8 g | 49.1 g |
|
Polyunsaturated Fat (PUFA)
|
38.1 g | 21.0 g |
|
Monounsaturated Fat (MUFA)
|
5.40 g | 16.2 g |
|
Saturated Fat
|
4.60 g | 8.65 g |
|
Protein
|
31.6 (Edestin & Albumin) g | 30.2 g |
|
Carbohydrates
|
8.67 g | 10.7 g |
|
Dietary Fiber
|
4.00 g | 6.00 g |
|
Magnesium
|
700 (167% DV) mg | 592 (141% DV) mg |
|
Zinc
|
9.90 (90% DV) mg | 7.81 (71% DV) mg |
|
Omega-3 ALA (Alpha-Linolenic)
|
8,680 mg | — |
|
Net Carbohydrates
|
4.67 g | — |
|
Iron (Non-Heme)
|
— | 8.82 (49% DV) mg |
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