Hemp Seeds vs. Russet Potato

Nutrition comparison of Hemp Seeds and Russet Potato


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of hemp seeds versus russet potato (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in hemp seeds and russet potato:

  • Both russet potato and hemp seeds are high in potassium.
  • Hemp seed has 52% less carbohydrates than russet potato.
  • Hemp seed has more thiamin, riboflavin, niacin and folate, however, russet potato contains more pantothenic acid.
  • Hemp seed is an excellent source of calcium, dietary fiber, iron and protein.
  • Russet potato has signficantly less saturated fat than hemp seed.
Detailed nutritional comparison of hemp seeds and russet potato 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Russet Potato src

Calories and Carbs

calories

Hemp seed is high in calories and russet potato has 86% less calories than hemp seed - russet potato has 79 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 russet potato per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Russet Potato
Protein 21% 10%
Carbohydrates 6% 89%
Fat 73% 1%
Alcohol ~ ~

carbohydrates

Hemp seed has 52% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Hemp seed is an excellent source of dietary fiber and it has 208% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Russet potato and hemp seeds contain similar amounts of sugar - russet potato has 0.62g 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 13 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Russet potato has signficantly less saturated fat than hemp seed - russet potato has 0.03g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

Vitamins

Vitamin C

Russet potato has 10 times more Vitamin C than hemp seed - russet potato has 5.7mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.

Vitamin A

Hemp seeds and russet potato contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Russet potato and hemp seeds contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

Vitamin K

Russet potato and hemp seeds contain similar amounts of Vitamin K - russet 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 and folate, however, russet potato contains more pantothenic acid. Both hemp seeds and russet potato contain significant amounts of Vitamin B6.

Hemp Seeds Russet Potato
Thiamin 1.275 MG 0.082 MG
Riboflavin 0.285 MG 0.033 MG
Niacin 9.2 MG 1.035 MG
Pantothenic acid ~ 0.301 MG
Vitamin B6 0.6 MG 0.345 MG
Folate 110 UG 14 UG

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 438% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 824% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Both russet potato and hemp seeds are high in potassium. Hemp seed has 188% more potassium than russet potato - russet potato has 417mg 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 Russet Potato
beta-carotene 7 UG ~
lutein + zeaxanthin ~ 5 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than russet potato per 100 grams.

Hemp Seeds Russet Potato
alpha linoleic acid 10.024 G 0.01 G
Total 10.024 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, hemp seed has more linoleic acid than russet potato per 100 grams.

Hemp Seeds Russet Potato
other omega 6 1.34 G ~
linoleic acid 27.459 G 0.032 G
Total 28.799 G 0.032 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Hemp Seeds or Russet Potato .

Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does russet potato or hemp seeds contain more calories in 100 grams?
Hemp seed is high in calories and russet potato has 90% less calories than hemp seed - russet potato has 79 calories in 100g and hemp seed has 553 calories.

Does russet potato or hemp seeds have more carbohydrates?
By weight, hemp seed has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and hemp seed has 8.7g of carbohydrates.

Does russet potato or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 440% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and hemp seed has 70mg of calcium.

Does russet potato or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 820% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and hemp seed has 8mg of iron.

Does russet potato or hemp seeds contain more potassium?
Both russet potato and hemp seeds are high in potassium. Hemp seed has 190% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and hemp seed has 1200mg of potassium.