Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and chicken leg:
Both hemp seeds and chicken leg are high in calories. Hemp seed has 158% more calories than chicken leg - hemp seed has 553 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, hemp seeds is lighter in protein, heavier in carbs and heavier in fat compared to chicken leg per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Chicken Leg | |
|---|---|---|
| Protein | 21% | 31% |
| Carbohydrates | 6% | ~ |
| Fat | 73% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 50 times less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - hemp seed has 4g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both hemp seeds and chicken leg are high in protein. Hemp seed has 93% more protein than chicken leg - hemp seed has 31.6g of protein per 100 grams and chicken leg has 16.4g of protein.
Hemp seeds and chicken leg contain similar amounts of saturated fat - hemp seed has 4.6g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and hemp seeds are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and hemp seed does not contain significant amounts.
Hemp seed has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Hemp seeds and chicken leg contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has 27 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and hemp seeds contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Hemp seeds and chicken leg contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and hemp seeds contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
Hemp seed has more thiamin and folate, however, chicken leg contains more pantothenic acid and Vitamin B12. Both hemp seeds and chicken leg contain significant amounts of riboflavin, niacin and Vitamin B6.
| Hemp Seeds | Chicken Leg | |
|---|---|---|
| Thiamin | 1.275 MG | 0.073 MG |
| Riboflavin | 0.285 MG | 0.141 MG |
| Niacin | 9.2 MG | 4.733 MG |
| Pantothenic acid | ~ | 0.994 MG |
| Vitamin B6 | 0.6 MG | 0.318 MG |
| Folate | 110 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Hemp seed is an excellent source of calcium and it has 678% more calcium than chicken leg - hemp seed has 70mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Hemp seed is an excellent source of iron and it has 10 times more iron than chicken leg - hemp seed has 8mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both hemp seeds and chicken leg are high in potassium. Hemp seed has 491% more potassium than chicken leg - hemp seed has 1200mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than chicken leg per 100 grams, however, chicken leg contains more dpa than hemp seed per 100 grams.
| Hemp Seeds | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 10.024 G | 0.181 G |
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than chicken leg per 100 grams.
| Hemp Seeds | Chicken Leg | |
|---|---|---|
| other omega 6 | ~ | 0.016 G |
| linoleic acid | 27.459 G | 2.987 G |
| Total | 27.459 G | 3.003 G |
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: Hemp Seeds (Seeds, hemp seed, hulled) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Chicken Leg 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 | |||