Hemp Seeds vs. Kale
Nutrition comparison of Hemp Seeds and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and kale:
- Both kale and hemp seeds are high in calcium, dietary fiber and potassium.
- Hemp seed has more thiamin, niacin and Vitamin B6, however, kale contains more pantothenic acid.
- Hemp seed is an excellent source of iron and protein.
- Kale has signficantly less saturated fat than hemp seed.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and kale has 94% less calories than hemp seed - kale has 35 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Kale | |
|---|---|---|
| Protein | 21% | 28% |
| Carbohydrates | 6% | 41% |
| Fat | 73% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and hemp seeds contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both kale and hemp seeds are high in dietary fiber. Kale is very similar to hemp seed for dietary fiber - kale has 4.1g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Kale and hemp seeds contain similar amounts of sugar - kale has 0.99g 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 981% more protein than kale - kale has 2.9g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Kale has signficantly less saturated fat than hemp seed - kale has 0.18g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 185 times more Vitamin C than hemp seed - kale has 93.4mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than hemp seed - kale has 241ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Kale and hemp seeds contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than hemp seed - kale has 389.6ug 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, kale contains more pantothenic acid. Both hemp seeds and kale contain significant amounts of riboflavin and folate.
| Hemp Seeds | Kale | |
|---|---|---|
| Thiamin | 1.275 MG | 0.113 MG |
| Riboflavin | 0.285 MG | 0.347 MG |
| Niacin | 9.2 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.6 MG | 0.147 MG |
| Folate | 110 UG | 62 UG |
Minerals
calcium
Both kale and hemp seeds are high in calcium. Kale has 263% more calcium than hemp seed - kale has 254mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 397% more iron than kale - kale has 1.6mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both kale and hemp seeds are high in potassium. Hemp seed has 245% more potassium than kale - kale has 348mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than kale per 100 grams.
| Hemp Seeds | Kale | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.378 G |
| Total | 10.024 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than kale per 100 grams.
| Hemp Seeds | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 27.459 G | 0.291 G |
| Total | 27.459 G | 0.294 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 Kale (Kale, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Kale 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 kale or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and kale has 90% less calories than hemp seed - kale has 35 calories in 100g and hemp seed has 553 calories.
Does kale or hemp seeds have more carbohydrates?
By weight, kale and hemp seeds contain similar amounts of carbs - kale has 4.4g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does kale or hemp seeds contain more calcium?
Both kale and hemp seeds are high in calcium. Kale has 260% more calcium than hemp seed - kale has 254mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does kale or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 400% more iron than kale - kale has 1.6mg of iron in 100 grams and hemp seed has 8mg of iron.
Does kale or hemp seeds contain more potassium?
Both kale and hemp seeds are high in potassium. Hemp seed has 250% more potassium than kale - kale has 348mg of potassium in 100 grams and hemp seed has 1200mg of potassium.