USDA-derived comparison
Cashews vs Hemp Seeds
Cashews leads for Vitamin K and Selenium; Hemp Seeds answers with Zinc, Vitamin B1 and Iron.
Who each is for: Choose cashews for vitamin K and selenium. Choose hemp Seeds for zinc and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Hemp Seeds
Typical serving: 3 tbsp (30g)
40/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Cashews | Hemp Seeds |
|---|---|---|
| Calories | 553 kcal | 553 kcal |
| Protein | 18 g | 32 g |
| Carbs | 30 g | 9 g |
| Fat | 44 g | 49 g |
| Fiber | 3 g | 4 g |
| Sat fat | 8 g | 5 g |
| Sodium | 12 mg | 5 mg |
| Potassium | 660 mg | 1,200 mg |
| Calcium | 37 mg | 70 mg |
| Iron | 6.7 mg | 8 mg |
| Magnesium | 292 mg | 700 mg |
| Zinc | 5.8 mg | 9.9 mg |
| Vitamin C | 1 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 25 µg | 110 µg |
Servings differ: a handful of cashews is about 28g, 3 tbsp of hemp seeds about 30g. Scale accordingly before deciding anything on the 100g basis alone.
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