rewrite this title Pumpkin Seeds vs. Hemp Seeds: Which Is Higher in Magnesium?

Pumpkin seeds and hemp seeds are nutrient-dense foods that are commonly enjoyed as a snack and often added to recipes like smoothies, baked goods, and salads.

Though both seeds pack an impressive amount of nutrients, when it comes to magnesium, an essential mineral needed for blood pressure regulation and many other vital processes, one is a much better source.

Here’s how these two seeds compare in their magnesium content, why magnesium matters for your health, and which seed might be the better choice, depending on your goals.

Both pumpkin seeds and hemp seeds are high in essential nutrients, including magnesium. However, hemp seeds pack significantly more magnesium than hemp seeds.

Here’s how they compare in magnesium content:

Hemp seeds: 210 milligrams of magnesium per ounce, or 50% of the Daily Value (DV)Pumpkin seeds: 154 milligrams per ounce, or 37% of the DV

Hemp seeds deliver 36% more magnesium per serving than hemp seeds, making them a better choice for boosting your intake of this important mineral.

In fact, eating just one ounce of hemp seeds would cover half of your daily magnesium needs. However, pumpkin seeds also contain an impressive amount of magnesium, with an ounce packing 37% of your daily needs.

“While hemp seeds are higher in magnesium than pumpkin seeds, both are excellent choices and great additions to a healthy, balanced diet,” Helen Tieu, a registered dietitian and founder of Diet Redefined, told Health.

In addition to being rich in magnesium, both hemp seeds and pumpkin seeds offer a variety of other essential nutrients that support overall health. For example, both are good sources of zinc, copper, and iron, which are minerals that play critical roles in immune function, red blood cell formation, and energy production.

They also provide plant-based protein, fiber, and heart-healthy fats. 

An ounce of hemp seeds contains 9.48 grams of protein, while the same serving of pumpkin seeds provides 8.45 grams. This makes both of these seeds a good choice for those who want to add more sources of plant-based protein to their diet. 

Hemp seeds are rich in the omega-3 fatty acid alpha-linolenic acid (ALA), which has powerful anti-inflammatory and heart-protective properties, while pumpkin seeds provide polyphenol antioxidants, which protect against cellular damage.

Magnesium is one of the most important minerals in your body, necessary for everything from blood pressure regulation to nerve function.

“Magnesium is an essential mineral that helps the body regulate muscle contraction and relaxation, supports nerve signaling, blood glucose control, and blood pressure regulation,” ”Dawn Menning, a registered dietitian and certified diabetes care and education specialist with Nutu, a healthy lifestyle app, told Health. “It’s also important in bone health, protein creation, and DNA repair. It plays a vital role in over 300 enzymatic reactions in the human body,” she explained.

Here’s why magnesium matters so much for your health:

Blood pressure and blood sugar regulation: Magnesium is needed for carbohydrate metabolism and insulin secretion, making it essential for healthy blood sugar control. It also stimulates the release of nitric oxide. Nitric oxide is a signaling molecule that relaxes blood vessels, helping you maintain healthy blood pressure levels.
Muscle and nerve function: Magnesium plays a key role in nerve signaling and regulates muscle contractions. This is why low magnesium can lead to muscle cramps, spasms, and irregular heartbeats.
Bone and heart health: Magnesium is needed for bone formation and the absorption and metabolism of vitamin D. Your bones contain up to 60% of the total magnesium stored in your body, making it a critical nutrient for bone health. Since healthy magnesium stores are needed for maintaining healthy blood pressure and normal heart rhythm, magnesium is essential for your heart.

Additionally, magnesium plays important roles in stress, inflammation, and sleep regulation.

Unfortunately, despite its importance for overall health, studies show that up to 45% of Americans may be deficient in magnesium.

This means that most people can benefit from increasing their consumption of magnesium-rich foods, like hemp seeds and pumpkin seeds. 

While both hemp seeds and pumpkin seeds are an excellent source of nutrients, which one you choose depends on your preferences and goals. 

“Hemp seeds are superior if trying to boost magnesium intake while also getting high-quality fats and protein,” Mariam Zakhary, D.O., clinical advisor at Ikon Recovery Center in Saddle Brook, New Jersey, told Health. 

However, Zakhary recommended including both of these seeds in your diet to get the most benefits and nutritional diversity. Though hemp seeds are higher in magnesium, both of these seeds offer an impressive amount of minerals, healthy fats, and plant-based proteins.

Both pumpkin and hemp seeds are excellent sources of magnesium, providing over 35% of your daily needs per ounce. 

Though hemp seeds contain around 36% more magnesium per serving, eating both of these seeds can help you meet your needs for magnesium plus other essential nutrients, like protein, healthy fats, and iron. 

Try sprinkling hemp seeds into smoothies and oatmeal, and enjoy pumpkin seeds as a crunchy snack or as a topping for salads.