USDA-derived comparison
Hemp Seeds vs Sesame Seeds
Hemp Seeds leads for Zinc, Vitamin B1 and Protein; Sesame Seeds answers with Calcium, Vitamin B6 and Selenium.
Who each is for: Choose hemp Seeds for zinc and vitamin B1. Choose sesame Seeds for calcium and vitamin B6.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Hemp Seeds
Typical serving: 3 tbsp (30g)
40/100
Sesame Seeds
Typical serving: 2 tbsp (18g)
42/100
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 | Sesame Seeds |
|---|---|---|
| Calories | 553 kcal | 573 kcal |
| Protein | 32 g | 18 g |
| Carbs | 9 g | 23 g |
| Fat | 49 g | 50 g |
| Fiber | 4 g | 12 g |
| Sat fat | 5 g | 7 g |
| Sodium | 5 mg | 11 mg |
| Potassium | 1,200 mg | 468 mg |
| Calcium | 70 mg | 975 mg |
| Iron | 8 mg | 14.6 mg |
| Magnesium | 700 mg | 351 mg |
| Zinc | 9.9 mg | 7.8 mg |
| Vitamin C | 1 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 110 µg | 97 µg |
Servings differ: 3 tbsp of hemp seeds is about 30g, 2 tbsp of sesame seeds about 18g. Scale accordingly before deciding anything on the 100g basis alone.
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