Chia seeds, dried vs Hulled hemp seeds
In short
For the same 100 calories you eat 21 g of chia seeds, dried or 18 g of hulled hemp seeds. Most of those in hulled hemp seeds come from fat.
More in chia seeds, dried: fiber (9.8×) and calcium (10×). More in hulled hemp seeds: manganese (2.5×), magnesium, copper, phosphorus and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
20.6 g · 3.4 g protein · 8.7 g carbs · 6.3 g fat
18.1 g · 5.7 g protein · 1.6 g carbs (0.27 g sugars) · 8.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Manganese0.56 mg · 1.4 mg24%60%
- Fiber7.1 g · 0.72 g25%3%
- Magnesium68.9 mg · 127 mg16%30%
- Copper0.19 mg · 0.29 mg21%32%
- Phosphorus177 mg · 298 mg14%24%
- Calcium130 mg · 12.7 mg10%1%
- Thiamin (B1)0.13 mg · 0.23 mg11%19%
- Zinc0.94 mg · 1.8 mg9%16%
- Protein3.4 g · 5.7 g7%11%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat6.3 g · 8.8 g8%·11%
- Saturated fatlimit0.69 g · 0.83 g3%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates8.7 g · 1.6 g3%·1%
- Sodiumlimit3.3 mg · 0.9 mg<1%·<1%
- Potassium83.7 mg · 217 mg2%·5%
- Iron1.6 mg · 1.4 mg9%·8%
- Vitamin C0.33 mg · 0.09 mg<1%·<1%
- Vitamin E0.1 mg · 0.14 mg1%·1%
- Riboflavin (B2)0.035 mg · 0.052 mg3%·4%
- Niacin (B3)1.8 mg · 1.7 mg11%·10%
- Folate10.1 µg · 19.9 µg3%·5%
Reported for only one of the two, so not compared: selenium, vitamin A, vitamin B6, vitamin B12.
From USDA FoodData Central: Chia seeds, dried (SR Legacy 170554), Hulled hemp seeds (SR Legacy 170148). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.