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. 2024 May 1;29(9):2097. doi: 10.3390/molecules29092097

Table 2.

Comparison of nutritional components between hemp seeds and other natural sources.

Product Calories (kcal) Proteins
(g)
Fats
(g)
Carbohydrates
(g)
mg/100 g
Vit.
E
Vit.
D
Vit.
B1
Vit.
B2
Vit.
B3
Vit.
B6
Ca Fe P Mg Zn K Cu References
Hemp seeds 567 30 50 10 1 0.1 1 1.1 2.5 0.3 70 8 1667 700 10 1200 1.6 [50,51,52,53]
Hulled hemp seeds 553 32 49 9 1 0.1 1.3 0.3 9 0.6 70 8 1650 700 10 1200 1.6 [51,52,53]
Sunflower seeds 571 21 50 18 0.7 0 0.32 0 6.9 1.34 116 4.37 732 302 5.58 657 1.88
Pumpkin seeds 533 23 43 17 0.2 0 0.03 0 4.2 0.14 37 8.36 1150 500 6.34 691 1.22
Peanuts 567 26 49 16 4.3 0 0.6 0.1 12 0.4 92 5 376 168 3.3 705 1.1
Soybean 446 36 20 30 0.9 - 0.9 0.9 1.6 0.4 277 16 704 280 5 1797 2
Wheat 339 14 2.5 71 1 0 0.4 0.1 6.7 0.4 34 3.5 508 144 4 431 0.6
Oat 379 13 6.5 68 0 0 0.4 0.2 0.1 0.1 52 4.2 410 138 3.6 362 0.4
Quinoa 368 14 6.1 64 2.5 0 0.4 0.3 1.5 0.5 47 4.5 457 197 3.1 563 0.6
Corn 365 9.4 4.7 74 0.5 0 0.4 0.2 3.6 0.6 7 2.7 210 127 2.2 287 0.3
Lentils 352 25 1.1 63 0.5 0 0.9 0.2 2.6 0.5 35 6.5 281 47 3.3 677 0.8
Peas 81 5.4 0.4 14 0.1 0 0.3 0.1 2 0.2 25 1.5 108 33 1.2 244 0.2
Beans 333 23 0.9 60 0.2 0 0.4 0.2 0.5 0.4 240 10 301 190 4 1795 1
Hemp milk 130 4 3 20 0 0.02 - - - - 520 2.7 538 80 0.1 - - [40,51,53]
Soy milk 80 7 5 4 0 0.05 0.3 0.2 0.4 0.03 455 7.2 188 63 0 - -
Cow milk 150 8 8 11 0 0.04 0.3 1.2 0.3 0.3 377 0.18 275 25 0 - -