Coconut vs. Hemp Seeds
Nutrition comparison of Coconut and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and hemp seeds:
- Both hemp seeds and coconut are high in calories, dietary fiber, iron and potassium.
- Hemp seed has 3.1 times less sugar than coconut.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
- Hemp seed is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and coconut are high in calories. Hemp seed has 56% more calories than coconut - hemp seed has 553 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, heavier in carbs and heavier in fat compared to hemp seeds per calorie. Coconut has a macronutrient ratio of 4:16:80 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Hemp Seeds | |
|---|---|---|
| Protein | 4% | 21% |
| Carbohydrates | 16% | 6% |
| Fat | 80% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 43% less carbohydrates than coconut - hemp seed has 8.7g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both hemp seeds and coconut are high in dietary fiber. Coconut has 125% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Hemp seed has 3.1 times less sugar than coconut - hemp seed has 1.5g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 848% more protein than coconut - hemp seed has 31.6g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and hemp seed has 85% less saturated fat than coconut - hemp seed has 4.6g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has 560% more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Hemp seeds and coconut contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Hemp seeds and coconut contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Coconut and hemp seeds contain similar amounts of Vitamin K - coconut has 0.2ug 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, coconut contains more pantothenic acid.
| Coconut | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.066 MG | 1.275 MG |
| Riboflavin | 0.02 MG | 0.285 MG |
| Niacin | 0.54 MG | 9.2 MG |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.054 MG | 0.6 MG |
| Folate | 26 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 400% more calcium than coconut - hemp seed has 70mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both hemp seeds and coconut are high in iron. Hemp seed has 227% more iron than coconut - hemp seed has 8mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both hemp seeds and coconut are high in potassium. Hemp seed has 237% more potassium than coconut - hemp seed has 1200mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than coconut per 100 grams.
| Coconut | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.366 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.366 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: Coconut (Nuts, coconut meat, raw) and Hemp Seeds (Seeds, hemp seed, hulled) .
Coconut 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 coconut contain more calories in 100 grams?Both hemp seeds and coconut are high in calories. Hemp seed has 60% more calories than coconut - hemp seed has 553 calories in 100g and coconut has 354 calories.
Does hemp seeds or coconut contain more calcium?
Hemp seed is a rich source of calcium and it has 400% more calcium than coconut - hemp seed has 70mg of calcium in 100 grams and coconut has 14mg of calcium.
Does hemp seeds or coconut contain more iron?
Both hemp seeds and coconut are high in iron. Hemp seed has 230% more iron than coconut - hemp seed has 8mg of iron in 100 grams and coconut has 2.4mg of iron.
Does hemp seeds or coconut contain more potassium?
Both hemp seeds and coconut are high in potassium. Hemp seed has 240% more potassium than coconut - hemp seed has 1200mg of potassium in 100 grams and coconut has 356mg of potassium.