USDA-derived comparison
Hemp Seeds vs Pecans
Hemp Seeds leads for Magnesium, Zinc and Phosphorus; Pecans answers with Vitamin E and Fiber.
Who each is for: Choose hemp Seeds for magnesium and zinc. Choose pecans for vitamin E and fiber.
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 | Hemp Seeds | Pecans |
|---|---|---|
| Calories | 553 kcal | 691 kcal |
| Protein | 32 g | 9 g |
| Carbs | 9 g | 14 g |
| Fat | 49 g | 72 g |
| Fiber | 4 g | 10 g |
| Sat fat | 5 g | 6 g |
| Sodium | 5 mg | 0 mg |
| Potassium | 1,200 mg | 410 mg |
| Calcium | 70 mg | 70 mg |
| Iron | 8 mg | 2.5 mg |
| Magnesium | 700 mg | 121 mg |
| Zinc | 9.9 mg | 4.5 mg |
| Vitamin C | 1 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 110 µg | 22 µg |
Servings differ: 3 tbsp of hemp seeds is about 30g, a handful of pecans about 28g. Scale accordingly before deciding anything on the 100g basis alone.
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