Hemp Seeds vs. Bittersweet Chocolate
Nutrition comparison of Hemp Seeds and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and bittersweet chocolate:
- Both bittersweet chocolate and hemp seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has 69% less carbohydrates than bittersweet chocolate.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, bittersweet chocolate contains more pantothenic acid.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and hemp seeds are high in calories. Bittersweet chocolate has 16% more calories than hemp seed - bittersweet chocolate has 642 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is heavier in protein, lighter in carbs and similar to bittersweet chocolate for fat. Hemp seeds has a macronutrient ratio of 21:6:73 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Bittersweet Chocolate | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 6% | 18% |
| Fat | 73% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 69% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both bittersweet chocolate and hemp seeds are high in dietary fiber. Bittersweet chocolate has 315% more dietary fiber than hemp seed - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Bittersweet chocolate and hemp seeds contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Both bittersweet chocolate and hemp seeds are high in protein. Hemp seed has 120% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and hemp seed has 86% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
cholesterol
Both bittersweet chocolate and hemp seeds are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and bittersweet chocolate contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Hemp seeds and bittersweet chocolate contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and hemp seeds contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Bittersweet chocolate has more Vitamin K than hemp seed - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, bittersweet chocolate contains more pantothenic acid.
| Hemp Seeds | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 1.275 MG | 0.147 MG |
| Riboflavin | 0.285 MG | 0.1 MG |
| Niacin | 9.2 MG | 1.355 MG |
| Pantothenic acid | ~ | 0.168 MG |
| Vitamin B6 | 0.6 MG | 0.027 MG |
| Folate | 110 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and hemp seeds are high in calcium. Bittersweet chocolate has 44% more calcium than hemp seed - bittersweet chocolate has 101mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both bittersweet chocolate and hemp seeds are high in iron. Bittersweet chocolate has 119% more iron than hemp seed - bittersweet chocolate has 17.4mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both bittersweet chocolate and hemp seeds are high in potassium. Hemp seed has 45% more potassium than bittersweet chocolate - bittersweet chocolate has 830mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Hemp Seeds | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 7 UG | ~ |
| lutein + zeaxanthin | ~ | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than bittersweet chocolate per 100 grams.
| Hemp Seeds | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.117 G |
| Total | 10.024 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than bittersweet chocolate per 100 grams.
| Hemp Seeds | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.312 G | 0.553 G |
| linoleic acid | 27.459 G | 1.435 G |
| Total | 27.771 G | 1.988 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Hemp Seeds g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or hemp seeds contain more calories in 100 grams?Both bittersweet chocolate and hemp seeds are high in calories. Bittersweet chocolate has 20% more calories than hemp seed - bittersweet chocolate has 642 calories in 100g and hemp seed has 553 calories.
Does bittersweet chocolate or hemp seeds contain more calcium?
Both bittersweet chocolate and hemp seeds are high in calcium. Bittersweet chocolate has 40% more calcium than hemp seed - bittersweet chocolate has 101mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does bittersweet chocolate or hemp seeds contain more iron?
Both bittersweet chocolate and hemp seeds are high in iron. Bittersweet chocolate has 120% more iron than hemp seed - bittersweet chocolate has 17.4mg of iron in 100 grams and hemp seed has 8mg of iron.
Does bittersweet chocolate or hemp seeds contain more potassium?
Both bittersweet chocolate and hemp seeds are high in potassium. Hemp seed has 50% more potassium than bittersweet chocolate - bittersweet chocolate has 830mg of potassium in 100 grams and hemp seed has 1200mg of potassium.