Banana vs. Hemp Seeds
Nutrition comparison of Banana and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and hemp seeds:
- Both hemp seeds and banana are high in dietary fiber and potassium.
- Banana has signficantly less saturated fat than hemp seed.
- Hemp seed has 62% less carbohydrates than banana.
- Hemp seed has 7.1 times less sugar than banana.
- Hemp seed has more thiamin, riboflavin, niacin and folate, however, banana contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) 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 banana has 84% less calories than hemp seed - hemp seed has 553 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Banana has a macronutrient ratio of 5:93:3 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Hemp Seeds | |
|---|---|---|
| Protein | 5% | 21% |
| Carbohydrates | 93% | 6% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 62% less carbohydrates than banana - hemp seed has 8.7g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both hemp seeds and banana are high in dietary fiber. Hemp seed has 54% more dietary fiber than banana - hemp seed has 4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Hemp seed has 7.1 times less sugar than banana - hemp seed has 1.5g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 27 times more protein than banana - hemp seed has 31.6g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 16 times more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Hemp seeds and banana contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Hemp seeds and banana contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Banana and hemp seeds contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin and folate, however, banana contains more pantothenic acid. Both banana and hemp seeds contain significant amounts of Vitamin B6.
| Banana | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.031 MG | 1.275 MG |
| Riboflavin | 0.073 MG | 0.285 MG |
| Niacin | 0.665 MG | 9.2 MG |
| Pantothenic acid | 0.334 MG | ~ |
| Vitamin B6 | 0.367 MG | 0.6 MG |
| Folate | 20 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 13 times more calcium than banana - hemp seed has 70mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 29 times more iron than banana - hemp seed has 8mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both hemp seeds and banana are high in potassium. Hemp seed has 235% more potassium than banana - hemp seed has 1200mg of potassium per 100 grams and banana has 358mg 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,
| Banana | Hemp Seeds | |
|---|---|---|
| beta-carotene | 26 UG | 7 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 10.024 G |
| Total | 0.027 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than banana per 100 grams.
| Banana | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.046 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: Banana (Bananas, raw) and Hemp Seeds (Seeds, hemp seed, hulled) .
Banana 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 banana contain more calories in 100 grams?Hemp seed is high in calories and banana has 80% less calories than hemp seed - hemp seed has 553 calories in 100g and banana has 89 calories.
Does hemp seeds or banana have more carbohydrates?
By weight, hemp seed has 60% fewer carbohydrates than banana - hemp seed has 8.7g of carbs for 100g and banana has 22.8g of carbohydrates.
Does hemp seeds or banana contain more calcium?
Hemp seed is a rich source of calcium and it has 13 times more calcium than banana - hemp seed has 70mg of calcium in 100 grams and banana has 5mg of calcium.
Does hemp seeds or banana contain more iron?
Hemp seed is an abundant source of iron and it has 29 times more iron than banana - hemp seed has 8mg of iron in 100 grams and banana has 0.26mg of iron.
Does hemp seeds or banana contain more potassium?
Both hemp seeds and banana are high in potassium. Hemp seed has 240% more potassium than banana - hemp seed has 1200mg of potassium in 100 grams and banana has 358mg of potassium.