Flaxseed Oil vs. Hemp Seeds
Nutrition comparison of Flaxseed Oil and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and hemp seeds:
- Both flaxseed oil and hemp seeds are high in calories.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Hemp seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and hemp seeds are high in calories. Flaxseed oil has 60% more calories than hemp seed - flaxseed oil has 884 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, flaxseed oil is much lighter in protein, lighter in carbs and much heavier in fat compared to hemp seeds per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Hemp Seeds | |
|---|---|---|
| Protein | ~ | 21% |
| Carbohydrates | ~ | 6% |
| Fat | 100% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - hemp seed has 4g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Hemp seed is an excellent source of protein and it has 285 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and hemp seed has 49% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
trans fat
Both flaxseed oil and hemp seeds are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and flaxseed oil contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin A
Hemp seeds and flaxseed oil contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil and hemp seeds contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Flaxseed oil has more Vitamin K than hemp seed - flaxseed oil has 9.3ug 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.
| Flaxseed Oil | Hemp Seeds | |
|---|---|---|
| Thiamin | ~ | 1.275 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | ~ | 9.2 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | ~ | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 69 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has more iron than flaxseed oil - hemp seed has 8mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Hemp seed is an excellent source of potassium and it has more potassium than flaxseed oil - hemp seed has 1200mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than hemp seed per 100 grams.
| Flaxseed Oil | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 10.024 G |
| Total | 53.368 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseed oil and hemp seeds contain significant amounts of linoleic acid.
| Flaxseed Oil | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 14.327 G | 27.459 G |
| Total | 14.327 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: Flaxseed Oil (Oil, flaxseed, cold pressed) and Hemp Seeds (Seeds, hemp seed, hulled) .
Flaxseed Oil 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 flaxseed oil or hemp seeds contain more calories in 100 grams?Both flaxseed oil and hemp seeds are high in calories. Flaxseed oil has 60% more calories than hemp seed - flaxseed oil has 884 calories in 100g and hemp seed has 553 calories.
Does flaxseed oil or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 69 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does hemp seeds or flaxseed oil contain more iron?
Hemp seed is an abundant source of iron and it has more iron than flaxseed oil - hemp seed has 8mg of iron in 100 grams and flaxseed oil does not contain significant amounts.
Does hemp seeds or flaxseed oil contain more potassium?
Hemp seed is a rich source of potassium and it has more potassium than flaxseed oil - hemp seed has 1200mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.