Hemp Seeds vs. Cocoa Powder
Nutrition comparison of Hemp Seeds and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and cocoa powder:
- Both cocoa powder and hemp seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, cocoa powder contains more pantothenic acid.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and hemp seeds are high in calories. Hemp seed has 143% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is much lighter in carbs, much heavier in fat and similar to cocoa powder for protein. Hemp seeds has a macronutrient ratio of 21:6:73 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Cocoa Powder | |
|---|---|---|
| Protein | 21% | 19% |
| Carbohydrates | 6% | 54% |
| Fat | 73% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and hemp seed has 85% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both cocoa powder and hemp seeds are high in dietary fiber. Cocoa powder has 825% more dietary fiber than hemp seed - cocoa powder has 37g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Cocoa powder and hemp seeds contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Both cocoa powder and hemp seeds are high in protein. Hemp seed has 61% more protein than cocoa powder - cocoa powder has 19.6g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and hemp seed has 43% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and cocoa powder contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Hemp seeds and cocoa powder contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and hemp seeds contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Cocoa powder and hemp seeds contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, cocoa powder contains more pantothenic acid. Both hemp seeds and cocoa powder contain significant amounts of riboflavin.
| Hemp Seeds | Cocoa Powder | |
|---|---|---|
| Thiamin | 1.275 MG | 0.078 MG |
| Riboflavin | 0.285 MG | 0.241 MG |
| Niacin | 9.2 MG | 2.185 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | 0.6 MG | 0.118 MG |
| Folate | 110 UG | 32 UG |
Minerals
calcium
Both cocoa powder and hemp seeds are high in calcium. Cocoa powder has 83% more calcium than hemp seed - cocoa powder has 128mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both cocoa powder and hemp seeds are high in iron. Cocoa powder has 74% more iron than hemp seed - cocoa powder has 13.9mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both cocoa powder and hemp seeds are high in potassium. Cocoa powder has 53% more potassium than - cocoa powder has 1524mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than cocoa powder per 100 grams.
| Hemp Seeds | Cocoa Powder | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.44 G |
| Total | 28.799 G | 0.44 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 Cocoa Powder (Cocoa, dry powder, unsweetened) .
Hemp Seeds g
()
|
Daily Values (%) |
Cocoa Powder 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cocoa powder or hemp seeds contain more calories in 100 grams?Both cocoa powder and hemp seeds are high in calories. Hemp seed has 140% more calories than cocoa powder - cocoa powder has 228 calories in 100g and hemp seed has 553 calories.
Does cocoa powder or hemp seeds have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and hemp seed has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does cocoa powder or hemp seeds contain more calcium?
Both cocoa powder and hemp seeds are high in calcium. Cocoa powder has 80% more calcium than hemp seed - cocoa powder has 128mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does cocoa powder or hemp seeds contain more iron?
Both cocoa powder and hemp seeds are high in iron. Cocoa powder has 70% more iron than hemp seed - cocoa powder has 13.9mg of iron in 100 grams and hemp seed has 8mg of iron.
Does cocoa powder or hemp seeds contain more potassium?
Both cocoa powder and hemp seeds are high in potassium. Cocoa powder has 50% more potassium than - cocoa powder has 1524mg of potassium in 100 grams and hemp seed has 1200mg of potassium.