How many calories are in one tablespoon of hemp seeds?

Hemp seeds have 55 calories per tablespoon or 550 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one tablespoon of hemp seeds?

An excellent source of protein, a single tablespoon of Hemp Seeds contains 6% of recommended daily values or 3.2 grams of protein. However, the protein in hemp seeds is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in hemp seeds?

Hemp seeds are an excellent source of a few nutrients, including magnesium and potassium. It also contains significant amounts of protein, iron, thiamin and folate.

Does hemp seeds contain omega 3 fatty acids?

Hemp seeds are a great source of healthy omega-3 fatty acids, containing a total of 1 grams for every tablespoon. It contains significant amounts of alpha linoleic acid.

Food with Nutrition Similar to Hemp Seeds

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Summary
Similar nuts
Similar plants
Similar sweets
Similar baked

Hemp Seeds source

Similar to Hemp Seeds

A very nutrient dense seed, hemp seeds are an excellent source of dietary fiber, protein, calcium, iron, potassium, thiamin, niacin and Vitamin B6. One tablespoon of hemp seeds contains about 55 calories.

Many foods are similar nutritionally to hemp seeds, including pine nut, brazil nut, chia seeds and dijon mustard. Other similar foods include peanut flour and bittersweet chocolate.

We compared the key nutrients in hemp seeds (dietary fiber, protein, calcium, iron, potassium, thiamin, niacin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Pine Nut, Brazil Nut, Chia Seeds, Cashews, Granola, Sesame Seeds, Flaxseeds, Oats, Pecan, Hazelnut, Walnut, Cornmeal, Pumpkin Seeds, Soy Flour, Peanut Flour

plants and vegetables: Dijon Mustard, Nutmeg

sweets: Cocoa Powder, Bittersweet Chocolate

baked goods: Whole Wheat Bread

The details of the top 20 foods most nutritionally similar to hemp seeds are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to hemp seeds. Pine nut, brazil nut, chia seeds, cashews and granola are all high in dietary fiber, protein, calcium, iron, potassium, thiamin, niacin and or Vitamin B6.

Pine Nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin A, Vitamin E and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and pine nut:

Hemp Seeds (10 tbsps)		Pine Nut (3/4 cup)
4	dietary fiber (G)	3.7
32	protein (G)	14
70	calcium (MG)	16
8	iron (MG)	5.5
1200	potassium (MG)	597
1.3	thiamin (MG)	0.36
9.2	niacin (MG)	4.4
0.6	Vitamin B6 (MG)	0.09

However, hemp seeds does contain more calcium, Vitamin B6 and folate than pine nut by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	673
1.5	sugar (G)	3.6
4.6	saturated fat (G)	4.9
0.5	Vitamin C (MG)	0.8
1	Vitamin A (UG)	1
0.8	Vitamin E (MG)	9.3
0.29	riboflavin (MG)	0.23
0	pantothenic acid (MG)	0.31
0.6	Vitamin B6 (MG)	0.09
110	folate (UG)	34

0.986 | 0.986 | 8.15 Complete Comparison:
Pine Nut vs. Hemp Seeds

Brazil Nut

Similarity: > 95%

Brazil nut is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, brazil nut contains more Vitamin E and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and brazil nut:

Hemp Seeds (10 tbsps)		Brazil Nut (3/4 cup)
4	dietary fiber (G)	7.5
32	protein (G)	14
70	calcium (MG)	160
8	iron (MG)	2.4
1200	potassium (MG)	659
1.3	thiamin (MG)	0.62
9.2	niacin (MG)	0.3
0.6	Vitamin B6 (MG)	0.1

However, hemp seeds does contain more riboflavin, niacin, Vitamin B6 and folate than brazil nut by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	659
1.5	sugar (G)	2.3
4.6	saturated fat (G)	16
0.5	Vitamin C (MG)	0.7
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	5.7
0.29	riboflavin (MG)	0.04
0	pantothenic acid (MG)	0.18
0.6	Vitamin B6 (MG)	0.1
110	folate (UG)	22

0.981 | 0.981 | 7.9 Complete Comparison:
Brazil Nut vs. Hemp Seeds

Chia Seeds

Similarity: > 95%

Chia seeds are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, chia seeds contains more trans fat than hemp seeds.

For 100 grams of hemp seeds and chia seeds:

Hemp Seeds (10 tbsps)		Chia Seeds (3.5 ounces)
4	dietary fiber (G)	34
32	protein (G)	17
70	calcium (MG)	631
8	iron (MG)	7.7
1200	potassium (MG)	407
1.3	thiamin (MG)	0.62
9.2	niacin (MG)	8.8
0.6	Vitamin B6 (MG)	0

However, hemp seeds does contain more riboflavin, Vitamin B6 and folate than chia seeds by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	486
1.5	sugar (G)	0
4.6	saturated fat (G)	3.3
0	trans fat (G)	0.14
0.5	Vitamin C (MG)	1.6
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	0.5
0.29	riboflavin (MG)	0.17
0.6	Vitamin B6 (MG)	0
110	folate (UG)	49

0.979 | 0.979 | 9.56 Complete Comparison:
Chia Seeds vs. Hemp Seeds

Cashews

Similarity: > 95%

Cashews are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, iron and potassium. Also, cashews contains more Vitamin C and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and cashews:

Hemp Seeds (10 tbsps)		Cashews (3.5 ounces)
4	dietary fiber (G)	3.3
32	protein (G)	18
70	calcium (MG)	37
8	iron (MG)	6.7
1200	potassium (MG)	660
1.3	thiamin (MG)	0.42
9.2	niacin (MG)	1.1
0.6	Vitamin B6 (MG)	0.42

However, hemp seeds does contain more calcium, riboflavin, niacin and folate than cashews by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	553
1.5	sugar (G)	5.9
4.6	saturated fat (G)	7.8
0.5	Vitamin C (MG)	0.5
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	0.9
0.29	riboflavin (MG)	0.06
0	pantothenic acid (MG)	0.86
0.6	Vitamin B6 (MG)	0.42
110	folate (UG)	25

0.974 | 0.974 | 7.58 Complete Comparison:
Cashews vs. Hemp Seeds

Granola

Similarity: > 95%

Granola is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin A, Vitamin E and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and granola:

Hemp Seeds (10 tbsps)		Granola (7/8 cup)
4	dietary fiber (G)	8.9
32	protein (G)	14
70	calcium (MG)	76
8	iron (MG)	4
1200	potassium (MG)	539
1.3	thiamin (MG)	0.55
9.2	niacin (MG)	2.7
0.6	Vitamin B6 (MG)	0.37

However, hemp seeds does contain more niacin than granola by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	489
1.5	sugar (G)	20
4.6	saturated fat (G)	4
0	trans fat (G)	0.02
0.5	Vitamin C (MG)	1.2
1	Vitamin A (UG)	1
0.8	Vitamin E (MG)	11
0.29	riboflavin (MG)	0.35
0	pantothenic acid (MG)	0.75
0.6	Vitamin B6 (MG)	0.37
110	folate (UG)	84

0.961 | 0.961 | 7.62 Complete Comparison:
Granola vs. Hemp Seeds

Sesame Seeds

Similarity: > 95%

Sesame seeds are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron.

For 100 grams of hemp seeds and sesame seeds:

Hemp Seeds (10 tbsps)		Sesame Seeds (3.5 ounces)
4	dietary fiber (G)	14
32	protein (G)	17
70	calcium (MG)	989
8	iron (MG)	15
1200	potassium (MG)	475
1.3	thiamin (MG)	0.8
9.2	niacin (MG)	4.6
0.6	Vitamin B6 (MG)	0.8

However, hemp seeds does contain more Vitamin E than sesame seeds by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	565
1.5	sugar (G)	0
4.6	saturated fat (G)	6.7
0.5	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	0
0.29	riboflavin (MG)	0.25
0	pantothenic acid (MG)	0.05
0.6	Vitamin B6 (MG)	0.8
110	folate (UG)	98

0.957 | 0.957 | 10.64 Complete Comparison:
Sesame Seeds vs. Hemp Seeds

Flaxseeds

Similarity: > 95%

Flaxseeds are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, flaxseeds contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and flaxseeds:

Hemp Seeds (10 tbsps)		Flaxseeds (10 tbsps)
4	dietary fiber (G)	27
32	protein (G)	18
70	calcium (MG)	255
8	iron (MG)	5.7
1200	potassium (MG)	813
1.3	thiamin (MG)	1.6
9.2	niacin (MG)	3.1
0.6	Vitamin B6 (MG)	0.47

However, hemp seeds does contain more riboflavin and niacin than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	534
1.5	sugar (G)	1.6
4.6	saturated fat (G)	3.7
0.5	Vitamin C (MG)	0.6
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	0.31
0.29	riboflavin (MG)	0.16
0	pantothenic acid (MG)	0.99
0.6	Vitamin B6 (MG)	0.47
110	folate (UG)	87

0.954 | 0.954 | 9.48 Complete Comparison:
Flaxseeds vs. Hemp Seeds

Oats

Similarity: > 95%

Oats are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, oats contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and oats:

Hemp Seeds (10 tbsps)		Oats (5/8 cup)
4	dietary fiber (G)	11
32	protein (G)	17
70	calcium (MG)	54
8	iron (MG)	4.7
1200	potassium (MG)	429
1.3	thiamin (MG)	0.76
9.2	niacin (MG)	0.96
0.6	Vitamin B6 (MG)	0.12

However, hemp seeds does contain more Vitamin E, riboflavin and niacin than oats by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	389
1.5	sugar (G)	0
4.6	saturated fat (G)	1.2
0.5	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	0
0.29	riboflavin (MG)	0.14
0	pantothenic acid (MG)	1.3
0.6	Vitamin B6 (MG)	0.12
110	folate (UG)	56

0.95 | 0.95 | 6.04 Complete Comparison:
Oats vs. Hemp Seeds

Pecan

Similarity: > 95%

Pecan is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, pecan contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and pecan:

Hemp Seeds (10 tbsps)		Pecan (7/8 cup)
4	dietary fiber (G)	9.6
32	protein (G)	9.2
70	calcium (MG)	70
8	iron (MG)	2.5
1200	potassium (MG)	410
1.3	thiamin (MG)	0.66
9.2	niacin (MG)	1.2
0.6	Vitamin B6 (MG)	0.21

However, hemp seeds does contain more riboflavin, niacin, Vitamin B6 and folate than pecan by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	691
1.5	sugar (G)	4
4.6	saturated fat (G)	6.2
0.5	Vitamin C (MG)	1.1
1	Vitamin A (UG)	3
0.8	Vitamin E (MG)	1.4
0.29	riboflavin (MG)	0.13
0	pantothenic acid (MG)	0.86
0.6	Vitamin B6 (MG)	0.21
110	folate (UG)	22

0.947 | 0.947 | 6.12 Complete Comparison:
Pecan vs. Hemp Seeds

Hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin C, Vitamin E and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and hazelnut:

Hemp Seeds (10 tbsps)		Hazelnut (3.5 ounces)
4	dietary fiber (G)	9.4
32	protein (G)	15
70	calcium (MG)	123
8	iron (MG)	4.4
1200	potassium (MG)	755
1.3	thiamin (MG)	0.34
9.2	niacin (MG)	2.1
0.6	Vitamin B6 (MG)	0.62

However, hemp seeds does contain more thiamin, riboflavin and niacin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	646
1.5	sugar (G)	4.9
4.6	saturated fat (G)	4.5
0.5	Vitamin C (MG)	3.8
1	Vitamin A (UG)	3
0.8	Vitamin E (MG)	15
0.29	riboflavin (MG)	0.12
0	pantothenic acid (MG)	0.92
0.6	Vitamin B6 (MG)	0.62
110	folate (UG)	88

0.946 | 0.946 | 7.63 Complete Comparison:
Hazelnut vs. Hemp Seeds

Walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, walnut contains more Vitamin A and pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and walnut:

Hemp Seeds (10 tbsps)		Walnut (7/8 cup)
4	dietary fiber (G)	6.7
32	protein (G)	15
70	calcium (MG)	98
8	iron (MG)	2.9
1200	potassium (MG)	441
1.3	thiamin (MG)	0.34
9.2	niacin (MG)	1.1
0.6	Vitamin B6 (MG)	0.54

However, hemp seeds does contain more thiamin, riboflavin and niacin than walnut by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	654
1.5	sugar (G)	2.6
4.6	saturated fat (G)	6.1
0.5	Vitamin C (MG)	1.3
1	Vitamin A (UG)	1
0.8	Vitamin E (MG)	0.7
0.29	riboflavin (MG)	0.15
0	pantothenic acid (MG)	0.57
0.6	Vitamin B6 (MG)	0.54
110	folate (UG)	98

0.94 | 0.94 | 6.28 Complete Comparison:
Walnut vs. Hemp Seeds

Cornmeal

Similarity: > 90%

Cornmeal is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and cornmeal:

Hemp Seeds (10 tbsps)		Cornmeal (7/8 cup)
4	dietary fiber (G)	9.4
32	protein (G)	9.9
70	calcium (MG)	6
8	iron (MG)	3
1200	potassium (MG)	322
1.3	thiamin (MG)	0.3
9.2	niacin (MG)	2.5
0.6	Vitamin B6 (MG)	0.59

A higher water content, cornmeal is less nutritionally dense than hemp seeds. Hemp seeds does contain more calcium, thiamin, riboflavin and niacin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	384
1.5	sugar (G)	1.6
4.6	saturated fat (G)	1
0.5	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	0.37
0.29	riboflavin (MG)	0.09
0	pantothenic acid (MG)	0.6
0.6	Vitamin B6 (MG)	0.59
110	folate (UG)	34

0.929 | 0.929 | 4.2 Complete Comparison:
Cornmeal vs. Hemp Seeds

Pumpkin Seeds

Similarity: > 90%

Pumpkin seeds are high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron.

For 100 grams of hemp seeds and pumpkin seeds:

Hemp Seeds (10 tbsps)		Pumpkin Seeds (1.5 cup)
4	dietary fiber (G)	18
32	protein (G)	19
70	calcium (MG)	55
8	iron (MG)	3.3
1200	potassium (MG)	919
1.3	thiamin (MG)	0.03
9.2	niacin (MG)	0.29
0.6	Vitamin B6 (MG)	0.04

However, hemp seeds does contain more Vitamin E, thiamin, riboflavin and niacin than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	446
1.5	sugar (G)	0
4.6	saturated fat (G)	3.7
0.5	Vitamin C (MG)	0.3
1	Vitamin A (UG)	3
0.8	Vitamin E (MG)	0
0.29	riboflavin (MG)	0.05
0	pantothenic acid (MG)	0.06
0.6	Vitamin B6 (MG)	0.04
110	folate (UG)	9

0.928 | 0.928 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Hemp Seeds

Soy Flour

Similarity: > 90%

Soy flour is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, soy flour contains more pantothenic acid and folate than hemp seeds.

For 100 grams of hemp seeds and soy flour:

Hemp Seeds (10 tbsps)		Soy Flour (1.25 cup)
4	dietary fiber (G)	16
32	protein (G)	50
70	calcium (MG)	285
8	iron (MG)	8.2
999	potassium (MG)	2090
1.3	thiamin (MG)	1.1
9.2	niacin (MG)	3
0.6	Vitamin B6 (MG)	1.1

However, hemp seeds does contain more niacin than soy flour by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	372
1.5	sugar (G)	9.3
4.6	saturated fat (G)	1.3
0.5	Vitamin C (MG)	0
1	Vitamin A (UG)	2
0.8	Vitamin E (MG)	0.55
0.29	riboflavin (MG)	0.28
0	pantothenic acid (MG)	1.6
0.6	Vitamin B6 (MG)	1.1
110	folate (UG)	289

0.902 | 0.902 | 11.51 Complete Comparison:
Soy Flour vs. Hemp Seeds

Peanut Flour

Similarity: > 90%

Peanut flour is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, peanut flour contains more riboflavin, pantothenic acid and folate than hemp seeds.

For 100 grams of hemp seeds and peanut flour:

Hemp Seeds (10 tbsps)		Peanut Flour (1.75 cup)
4	dietary fiber (G)	16
32	protein (G)	52
70	calcium (MG)	140
8	iron (MG)	2.1
999	potassium (MG)	1290
1.3	thiamin (MG)	0.7
9.2	niacin (MG)	27
0.6	Vitamin B6 (MG)	0.5

However, hemp seeds does contain more than peanut flour by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	327
1.5	sugar (G)	8.2
4.6	saturated fat (G)	0.06
0.5	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	0.05
0.29	riboflavin (MG)	0.48
0	pantothenic acid (MG)	2.7
0.6	Vitamin B6 (MG)	0.5
110	folate (UG)	248

0.899 | 0.899 | 10.16 Complete Comparison:
Peanut Flour vs. Hemp Seeds

plants and vegetables

Dijon Mustard

Similarity: > 95%

Dijon mustard is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, pantothenic acid and folate than hemp seeds.

For 100 grams of hemp seeds and dijon mustard:

Hemp Seeds (10 tbsps)		Dijon Mustard (50 tsps)
4	dietary fiber (G)	12
32	protein (G)	26
70	calcium (MG)	266
8	iron (MG)	9.2
1200	potassium (MG)	738
1.3	thiamin (MG)	0.81
9.2	niacin (MG)	4.7
0.6	Vitamin B6 (MG)	0.4

However, hemp seeds does contain more than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	508
1.5	sugar (G)	6.8
4.6	saturated fat (G)	2
0.5	Vitamin C (MG)	7.1
1	Vitamin A (UG)	2
0.8	Vitamin E (MG)	5.1
0.29	riboflavin (MG)	0.26
0	pantothenic acid (MG)	0.81
0.6	Vitamin B6 (MG)	0.4
110	folate (UG)	162

0.978 | 0.978 | 10.48 Complete Comparison:
Dijon Mustard vs. Hemp Seeds

Nutmeg

Similarity: > 95%

Nutmeg is high in many of the same nutrients as hemp seeds, including dietary fiber, calcium, iron and potassium. Also, nutmeg contains more Vitamin C than hemp seeds.

For 100 grams of hemp seeds and nutmeg:

Hemp Seeds (10 tbsps)		Nutmeg (45 tsps)
4	dietary fiber (G)	21
32	protein (G)	5.8
70	calcium (MG)	184
8	iron (MG)	3
1200	potassium (MG)	350
1.3	thiamin (MG)	0.35
9.2	niacin (MG)	1.3
0.6	Vitamin B6 (MG)	0.16

However, hemp seeds does contain more protein, Vitamin E, thiamin, riboflavin and niacin than nutmeg by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	525
1.5	sugar (G)	3
4.6	saturated fat (G)	26
0.5	Vitamin C (MG)	3
1	Vitamin A (UG)	5
0.8	Vitamin E (MG)	0
0.29	riboflavin (MG)	0.06
0.6	Vitamin B6 (MG)	0.16
110	folate (UG)	76

0.971 | 0.971 | 5.49 Complete Comparison:
Nutmeg vs. Hemp Seeds

sweets

Cocoa Powder

Similarity: > 90%

Cocoa powder is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, cocoa powder contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and cocoa powder:

Hemp Seeds (10 tbsps)		Cocoa Powder (19 tbsps)
4	dietary fiber (G)	37
32	protein (G)	20
70	calcium (MG)	128
8	iron (MG)	14
999	potassium (MG)	1524
1.3	thiamin (MG)	0.08
9.2	niacin (MG)	2.2
0.6	Vitamin B6 (MG)	0.12

However, hemp seeds does contain more thiamin, niacin, Vitamin B6 and folate than cocoa powder by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	228
1.5	sugar (G)	1.8
4.6	saturated fat (G)	8.1
0.5	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	0.1
0.29	riboflavin (MG)	0.24
0	pantothenic acid (MG)	0.25
0.6	Vitamin B6 (MG)	0.12
110	folate (UG)	32

0.936 | 0.936 | 8.33 Complete Comparison:
Cocoa Powder vs. Hemp Seeds

Bittersweet Chocolate

Similarity: > 90%

Bittersweet chocolate is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, bittersweet chocolate contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and bittersweet chocolate:

Hemp Seeds (10 tbsps)		Bittersweet Chocolate (3.5 ounces)
4	dietary fiber (G)	17
32	protein (G)	14
70	calcium (MG)	101
8	iron (MG)	17
1200	potassium (MG)	830
1.3	thiamin (MG)	0.15
9.2	niacin (MG)	1.4
0.6	Vitamin B6 (MG)	0.03

However, hemp seeds does contain more thiamin, riboflavin, niacin, Vitamin B6 and folate than bittersweet chocolate by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	642
1.5	sugar (G)	0.91
4.6	saturated fat (G)	32
0.5	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	0.4
0.29	riboflavin (MG)	0.1
0	pantothenic acid (MG)	0.17
0.6	Vitamin B6 (MG)	0.03
110	folate (UG)	28

0.897 | 0.897 | 7.93 Complete Comparison:
Bittersweet Chocolate vs. Hemp Seeds

baked goods

Whole Wheat Bread

Similarity: > 90%

Whole wheat bread is high in many of the same nutrients as hemp seeds, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more pantothenic acid than hemp seeds.

For 100 grams of hemp seeds and whole wheat bread:

Hemp Seeds (10 tbsps)		Whole Wheat Bread (3.5 ounces)
4	dietary fiber (G)	7.4
32	protein (G)	13
70	calcium (MG)	103
8	iron (MG)	2.5
1200	potassium (MG)	230
1.3	thiamin (MG)	0.28
9.2	niacin (MG)	4
0.6	Vitamin B6 (MG)	0.26

However, hemp seeds does contain more thiamin, riboflavin, Vitamin B6 and folate than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	265
1.5	sugar (G)	6.4
4.6	saturated fat (G)	0.87
0.5	Vitamin C (MG)	0.1
1	Vitamin A (UG)	0
0.8	Vitamin E (MG)	0.37
0.29	riboflavin (MG)	0.13
0	pantothenic acid (MG)	0.34
0.6	Vitamin B6 (MG)	0.26
110	folate (UG)	75

0.909 | 0.909 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Hemp Seeds

Other Nutritional Substitutes

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