Avocado vs. Hemp Seeds
Nutrition comparison of Avocado and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and hemp seeds:
- Both hemp seeds and avocado are high in calories, dietary fiber and potassium.
- Avocado has 54% less saturated fat than hemp seed.
- Hemp seed has more thiamin, niacin and Vitamin B6, however, avocado contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and avocado are high in calories. Hemp seed has 231% more calories than avocado - hemp seed has 553 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in carbs and heavier in fat compared to hemp seeds per calorie. Avocado has a macronutrient ratio of 4:19:77 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Hemp Seeds | |
|---|---|---|
| Protein | 4% | 21% |
| Carbohydrates | 19% | 6% |
| Fat | 77% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and avocado contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both hemp seeds and avocado are high in dietary fiber. Avocado has 70% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Hemp seeds and avocado contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 15 times more protein than avocado - hemp seed has 31.6g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Avocado has 54% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 16 times more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Hemp seeds and avocado contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Hemp seeds and avocado contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than hemp seed - avocado has 21ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin and Vitamin B6, however, avocado contains more pantothenic acid. Both avocado and hemp seeds contain significant amounts of riboflavin and folate.
| Avocado | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.075 MG | 1.275 MG |
| Riboflavin | 0.143 MG | 0.285 MG |
| Niacin | 1.912 MG | 9.2 MG |
| Pantothenic acid | 1.463 MG | ~ |
| Vitamin B6 | 0.287 MG | 0.6 MG |
| Folate | 89 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 438% more calcium than avocado - hemp seed has 70mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 12 times more iron than avocado - hemp seed has 8mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both hemp seeds and avocado are high in potassium. Hemp seed has 137% more potassium than avocado - hemp seed has 1200mg of potassium per 100 grams and avocado has 507mg 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,
| Avocado | Hemp Seeds | |
|---|---|---|
| beta-carotene | 63 UG | 7 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Avocado | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 10.024 G |
| Total | 0.125 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than avocado per 100 grams.
| Avocado | Hemp Seeds | |
|---|---|---|
| linoleic acid | 1.674 G | 27.459 G |
| other omega 6 | 0.015 G | 1.34 G |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Hemp Seeds (Seeds, hemp seed, hulled) .
Avocado 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 avocado contain more calories in 100 grams?Both hemp seeds and avocado are high in calories. Hemp seed has 230% more calories than avocado - hemp seed has 553 calories in 100g and avocado has 167 calories.
Does hemp seeds or avocado contain more calcium?
Hemp seed is a rich source of calcium and it has 440% more calcium than avocado - hemp seed has 70mg of calcium in 100 grams and avocado has 13mg of calcium.
Does hemp seeds or avocado contain more iron?
Hemp seed is an abundant source of iron and it has 12 times more iron than avocado - hemp seed has 8mg of iron in 100 grams and avocado has 0.61mg of iron.
Does hemp seeds or avocado contain more potassium?
Both hemp seeds and avocado are high in potassium. Hemp seed has 140% more potassium than avocado - hemp seed has 1200mg of potassium in 100 grams and avocado has 507mg of potassium.