USDA-derived comparison
Hemp Seeds vs Walnuts
Hemp Seeds leads for Magnesium, Zinc and Phosphorus per 100g, while Walnuts holds its own elsewhere.
Who each is for: Choose hemp Seeds for magnesium and zinc.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Hemp Seeds
Typical serving: 3 tbsp (30g)
40/100
Walnuts
Typical serving: 1 handful (28g)
21/100
No clear per-100g leads, which is a result in itself.
Full Walnuts pageSide 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 | Walnuts |
|---|---|---|
| Calories | 553 kcal | 654 kcal |
| Protein | 32 g | 15 g |
| Carbs | 9 g | 14 g |
| Fat | 49 g | 65 g |
| Fiber | 4 g | 7 g |
| Sat fat | 5 g | 6 g |
| Sodium | 5 mg | 2 mg |
| Potassium | 1,200 mg | 441 mg |
| Calcium | 70 mg | 98 mg |
| Iron | 8 mg | 2.9 mg |
| Magnesium | 700 mg | 158 mg |
| Zinc | 9.9 mg | 3.1 mg |
| Vitamin C | 1 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 110 µg | 98 µg |
Servings differ: 3 tbsp of hemp seeds is about 30g, 1 handful of walnuts about 28g. Scale accordingly before deciding anything on the 100g basis alone.
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