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.
Detailed nutritional comparison of hemp seeds and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Kale src

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

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 Kale
beta-carotene 7 UG 2873 UG
lutein + zeaxanthin ~ 6261 UG

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.

Compare Food