Chia Seeds vs. Hemp Seeds
Nutrition comparison of Chia Seeds and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and hemp seeds:
- Both hemp seeds and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has more thiamin, Vitamin B6 and folate.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and chia seeds are high in calories. Hemp seed has 14% more calories than chia seed - hemp seed has 553 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is lighter in protein, much heavier in carbs and lighter in fat compared to hemp seeds per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Hemp Seeds | |
|---|---|---|
| Protein | 13% | 21% |
| Carbohydrates | 33% | 6% |
| Fat | 54% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and hemp seed has 79% less carbohydrates than chia seed - hemp seed has 8.7g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both hemp seeds and chia seeds are high in dietary fiber. Chia seed has 760% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both hemp seeds and chia seeds are high in protein. Hemp seed has 91% more protein than chia seed - hemp seed has 31.6g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Chia seed has 28% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and hemp seeds are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and chia seeds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Hemp seeds and chia seeds contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Hemp seeds and chia seeds contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
The B Vitamins
Hemp seed has more thiamin, Vitamin B6 and folate. Both chia seeds and hemp seeds contain significant amounts of riboflavin and niacin.
| Chia Seeds | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.62 MG | 1.275 MG |
| Riboflavin | 0.17 MG | 0.285 MG |
| Niacin | 8.83 MG | 9.2 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | 49 UG | 110 UG |
Minerals
calcium
Both hemp seeds and chia seeds are high in calcium. Chia seed has 801% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both hemp seeds and chia seeds are high in iron. Hemp seed is very similar to chia seed for iron - hemp seed has 8mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both hemp seeds and chia seeds are high in potassium. Hemp seed has 195% more potassium than chia seed - hemp seed has 1200mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chia seeds and hemp seeds contain significant amounts of alpha linoleic acid (ALA).
| Chia Seeds | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 10.024 G |
| Total | 17.83 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than chia seed per 100 grams.
| Chia Seeds | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 5.835 G | 27.459 G |
| Total | 5.835 G | 28.799 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: Chia Seeds (Seeds, chia seeds, dried) and Hemp Seeds (Seeds, hemp seed, hulled) .
Chia Seeds g
()
|
Daily Values (%) |
Hemp Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 hemp seeds or chia seeds contain more calories in 100 grams?Both hemp seeds and chia seeds are high in calories. Hemp seed has 10% more calories than chia seed - hemp seed has 553 calories in 100g and chia seed has 486 calories.
Does hemp seeds or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and hemp seed has 80% fewer carbohydrates than chia seed - hemp seed has 8.7g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does hemp seeds or chia seeds contain more calcium?
Both hemp seeds and chia seeds are high in calcium. Chia seed has 800% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does hemp seeds or chia seeds contain more iron?
Both hemp seeds and chia seeds are high in iron. Hemp seed is very similar to chia seed for iron - hemp seed has 8mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does hemp seeds or chia seeds contain more potassium?
Both hemp seeds and chia seeds are high in potassium. Hemp seed has 200% more potassium than chia seed - hemp seed has 1200mg of potassium in 100 grams and chia seed has 407mg of potassium.