Hemp Seeds vs. Spinach
Nutrition comparison of Hemp Seeds and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and spinach:
- Both spinach and hemp seeds are high in calcium, dietary fiber, iron and potassium.
- Hemp seed has more thiamin, niacin and Vitamin B6, however, spinach contains more pantothenic acid.
- Hemp seed is an excellent source of protein.
- Spinach has signficantly less saturated fat than hemp seed.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and spinach has 96% less calories than hemp seed - spinach has 23 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 spinach per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Spinach | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 6% | 49% |
| Fat | 73% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and hemp seeds contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both spinach and hemp seeds are high in dietary fiber. Hemp seed has 82% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Spinach and hemp seeds contain similar amounts of sugar - spinach has 0.42g 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 10 times more protein than spinach - spinach has 2.9g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Spinach has signficantly less saturated fat than hemp seed - spinach has 0.06g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 55 times more Vitamin C than hemp seed - spinach has 28.1mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than hemp seed - spinach has 469ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Spinach and hemp seeds contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than hemp seed - spinach has 482.9ug 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, spinach contains more pantothenic acid. Both hemp seeds and spinach contain significant amounts of riboflavin and folate.
| Hemp Seeds | Spinach | |
|---|---|---|
| Thiamin | 1.275 MG | 0.078 MG |
| Riboflavin | 0.285 MG | 0.189 MG |
| Niacin | 9.2 MG | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | 0.6 MG | 0.195 MG |
| Folate | 110 UG | 194 UG |
Minerals
calcium
Both spinach and hemp seeds are high in calcium. Spinach has 41% more calcium than hemp seed - spinach has 99mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both spinach and hemp seeds are high in iron. Hemp seed has 193% more iron than spinach - spinach has 2.7mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both spinach and hemp seeds are high in potassium. Hemp seed has 115% more potassium than spinach - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 7 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Hemp Seeds | Spinach | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.138 G |
| Total | 10.024 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than spinach per 100 grams.
| Hemp Seeds | Spinach | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.026 G |
| Total | 28.799 G | 0.026 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 Spinach .
Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Spinach (Spinach, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Spinach 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 spinach or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and spinach has 100% less calories than hemp seed - spinach has 23 calories in 100g and hemp seed has 553 calories.
Is spinach or hemp seeds better for protein?
Hemp seed is a fantastic source of protein and it has 10 times more protein than spinach - spinach has 2.9g of protein per 100 grams and hemp seed has 31.6g of protein.
Does spinach or hemp seeds have more carbohydrates?
By weight, spinach and hemp seeds contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does spinach or hemp seeds contain more calcium?
Both spinach and hemp seeds are high in calcium. Spinach has 40% more calcium than hemp seed - spinach has 99mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does spinach or hemp seeds contain more iron?
Both spinach and hemp seeds are high in iron. Hemp seed has 190% more iron than spinach - spinach has 2.7mg of iron in 100 grams and hemp seed has 8mg of iron.
Does spinach or hemp seeds contain more potassium?
Both spinach and hemp seeds are high in potassium. Hemp seed has 120% more potassium than spinach - spinach has 558mg of potassium in 100 grams and hemp seed has 1200mg of potassium.