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.
Detailed nutritional comparison of apple and hemp seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Apple src
Image of Hemp Seeds src

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 2:95:3 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 95% 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

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,

Apple Hemp Seeds
beta-carotene 27 UG 7 UG
lutein + zeaxanthin 29 UG ~

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Hemp Seeds .

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

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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.

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