Apple vs. Hemp Seeds
Nutrition comparison of Apple and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and hemp seeds:
- Both hemp seeds and apple are high in dietary fiber.
- Apple has signficantly less saturated fat than hemp seed.
- Hemp seed has 5.9 times less sugar than apple.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, apple contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and apple has 91% less calories than hemp seed - hemp seed has 553 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Apple has a macronutrient ratio of 2:96:3 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Hemp Seeds | |
|---|---|---|
| Protein | 2% | 21% |
| Carbohydrates | 96% | 6% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and apple contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both hemp seeds and apple are high in dietary fiber. Hemp seed has 67% more dietary fiber than apple - hemp seed has 4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Hemp seed has 5.9 times less sugar than apple - hemp seed has 1.5g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 120 times more protein than apple - hemp seed has 31.6g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 820% more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Hemp seeds and apple contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Hemp seeds and apple contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Apple and hemp seeds contain similar amounts of Vitamin K - apple has 2.2ug 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, apple contains more pantothenic acid.
| Apple | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.017 MG | 1.275 MG |
| Riboflavin | 0.026 MG | 0.285 MG |
| Niacin | 0.091 MG | 9.2 MG |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | 0.6 MG |
| Folate | 3 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 10 times more calcium than apple - hemp seed has 70mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 65 times more iron than apple - hemp seed has 8mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 10 times more potassium than apple - hemp seed has 1200mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 10.024 G |
| Total | 0.009 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than apple per 100 grams.
| Apple | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.043 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Hemp Seeds (Seeds, hemp seed, hulled) .
Apple 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 apple contain more calories in 100 grams?Hemp seed is high in calories and apple has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and apple has 52 calories.
Does hemp seeds or apple have more carbohydrates?
By weight, hemp seeds and apple contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and apple has 13.8g of carbohydrates.
Does hemp seeds or apple contain more calcium?
Hemp seed is a rich source of calcium and it has 10 times more calcium than apple - hemp seed has 70mg of calcium in 100 grams and apple has 6mg of calcium.
Does hemp seeds or apple contain more iron?
Hemp seed is an abundant source of iron and it has 65 times more iron than apple - hemp seed has 8mg of iron in 100 grams and apple has 0.12mg of iron.
Does hemp seeds or apple contain more potassium?
Hemp seed is a rich source of potassium and it has 10 times more potassium than apple - hemp seed has 1200mg of potassium in 100 grams and apple has 107mg of potassium.