Almonds vs hemp seeds: which is healthier?
Almonds are more nutrient-dense, scoring 64/100 against 59/100 for hemp seeds. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Almonds
579 kcal per 100 g. 1 oz (about 23 almonds): 28 g
Higher scoreHemp seeds
553 kcal per 100 g. 3 tbsp: 30 g
Which to pick for your goal
- Fewer caloriesAbout even579 vs 553 kcal per 100 g
- More proteinHemp seeds21 vs 32 g per 100 g
- More fiberAlmonds13 vs 4 g per 100 g
- Less sugarHemp seeds4.3 vs 1.5 g per 100 g
- More potassiumHemp seeds733 vs 1200 mg per 100 g
- Less saturated fatAlmonds3.8 vs 4.6 g per 100 g
Nutrition side by side
| Nutrient | Almonds, 100 g | Hemp seeds, 100 g | Almonds, 28 g | Hemp seeds, 30 g |
|---|---|---|---|---|
| Calories | 579 kcal | 553 kcal | 162 kcal | 166 kcal |
| Protein | 21 g | 32 g | 5.9 g | 9.5 g |
| Carbohydrates | 22 g | 8.7 g | 6 g | 2.6 g |
| Sugars | 4.3 g | 1.5 g | 1.2 g | 0.5 g |
| Fiber | 13 g | 4 g | 3.5 g | 1.2 g |
| Fat | 50 g | 49 g | 14 g | 15 g |
| Saturated fat | 3.8 g | 4.6 g | 1.1 g | 1.4 g |
| Vitamin C | 0 mg | 0.5 mg | 0 mg | 0.1 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 0.3 µg |
| Potassium | 733 mg | 1200 mg | 205 mg | 360 mg |
| Iron | 3.7 mg | 8 mg | 1 mg | 2.4 mg |
| Calcium | 269 mg | 70 mg | 75 mg | 21 mg |
| Magnesium | 270 mg | 700 mg | 76 mg | 210 mg |
| Sodium | 1 mg | 5 mg | 0.3 mg | 1.5 mg |
Last updated . Scores use the HowHealthyIs Score method.