Hemp Seeds vs. Sweet Potatoes
Nutrition comparison of Hemp Seeds and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and sweet potatoes:
- Both sweet potatoes and hemp seeds are high in dietary fiber and potassium.
- Hemp seed has 57% less carbohydrates than sweet potato.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, sweet potato contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron and protein.
- Sweet potato has signficantly less saturated fat than hemp seed.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and sweet potato has 84% less calories than hemp seed - sweet potato has 86 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Sweet Potatoes | |
|---|---|---|
| Protein | 21% | 7% |
| Carbohydrates | 6% | 92% |
| Fat | 73% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 57% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both sweet potatoes and hemp seeds are high in dietary fiber. Hemp seed has 33% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Sweet potatoes and hemp seeds contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 19 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Sweet potato has signficantly less saturated fat than hemp seed - sweet potato has 0.02g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and hemp seeds contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than hemp seed - sweet potato has 709ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Sweet potatoes and hemp seeds contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Sweet potatoes and hemp seeds contain similar amounts of Vitamin K - sweet potato has 1.8ug 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, sweet potato contains more pantothenic acid.
| Hemp Seeds | Sweet Potatoes | |
|---|---|---|
| Thiamin | 1.275 MG | 0.078 MG |
| Riboflavin | 0.285 MG | 0.061 MG |
| Niacin | 9.2 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 0.6 MG | 0.209 MG |
| Folate | 110 UG | 11 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 133% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 12 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both sweet potatoes and hemp seeds are high in potassium. Hemp seed has 256% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and hemp seed has 1200mg 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,
| Hemp Seeds | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 7 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Hemp Seeds | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.001 G |
| Total | 10.024 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than sweet potato per 100 grams.
| Hemp Seeds | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.013 G |
| Total | 28.799 G | 0.013 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: Hemp Seeds (Seeds, hemp seed, hulled) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Hemp Seeds g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and sweet potato has 80% less calories than hemp seed - sweet potato has 86 calories in 100g and hemp seed has 553 calories.
Does sweet potatoes or hemp seeds have more carbohydrates?
By weight, hemp seed has 60% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does sweet potatoes or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 130% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does sweet potatoes or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 12 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and hemp seed has 8mg of iron.
Does sweet potatoes or hemp seeds contain more potassium?
Both sweet potatoes and hemp seeds are high in potassium. Hemp seed has 260% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and hemp seed has 1200mg of potassium.