Hemp SeedVSPine Nuts
Hemp Seed has 15.9g more protein per 100g than Pine Nuts — 31.6g vs 15.7g per 100g (USDA). For those watching their calorie intake, Hemp Seed offers only 553 calories per 100g compared to 688.614 calories in Pine Nuts. Hemp Seed provides complete protein with all essential amino acids, while Pine Nuts should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Hemp Seed delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Hemp Seed | Pine Nuts |
|---|---|---|
| Protein | 31.6 g | 15.7 g |
| Calories | 553 kcal | 689 kcal |
| Total fat | 48.8 g | 61.3 g |
| Carbohydrates | 8.7 g | 18.6 g |
Hemp Seed
Pine Nuts
How does Hemp Seed compare to Pine Nuts?
Hemp Seed has 15.9g more protein per 100g than Pine Nuts — 31.6g vs 15.7g per 100g (USDA). For those watching their calorie intake, Hemp Seed offers only 553 calories per 100g compared to 688.614 calories in Pine Nuts. Hemp Seed provides complete protein with all essential amino acids, while Pine Nuts should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Hemp Seed delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Hemp SeedWith 31.6g of protein per 100g, Hemp Seed provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Hemp SeedAt only 553 calories per 100g, Hemp Seed allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Hemp SeedHemp Seed offers the best protein-to-calorie ratio, delivering 31.6g of protein for just 553 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Pine NutsPine Nuts is the clear choice for vegetarians and those seeking plant-based protein sources. Pair it with grains or other legumes to ensure complete amino acid coverage for optimal protein utilization.
Low-Carb & Ketogenic Diets
Hemp SeedWith only 8.7g of carbohydrates per 100g, Hemp Seed fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Hemp SeedFor everyday fitness enthusiasts seeking balanced nutrition, Hemp Seed offers a good protein content at 31.6g with 553 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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