Hulled hemp seeds vs Chia seeds
In short
For the same 100 calories you eat 18 g of hulled hemp seeds or 21 g of chia seeds. Most of the calories in hulled hemp seeds come from fat.
More in hulled hemp seeds: magnesium, copper, phosphorus, thiamin and 2 more. More in chia seeds: fiber (9.8×) and calcium (10×). Everything else is within 4% of a day's needs.
Calories, and where they come from
18.1 g · 5.7 g protein · 1.6 g carbs (0.27 g sugars) · 8.8 g fat
20.6 g · 3.4 g protein · 8.7 g carbs (0.32 g sugars) · 6.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Fiber3% vs 25%
0.72 g vs 7.1 g
- Magnesium30% vs 16%
127 mg vs 68.9 mg
- Copper32% vs 21%
0.29 mg vs 0.19 mg
- Phosphorus24% vs 14%
298 mg vs 177 mg
- Calcium1% vs 10%
12.7 mg vs 130 mg
- Thiamin (B1)19% vs 11%
0.23 mg vs 0.13 mg
- Zinc16% vs 9%
1.8 mg vs 0.94 mg
- Protein11% vs 7%
5.7 g vs 3.4 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat8.8 g · 6.3 g11%·8%
- Saturated fatlimit0.83 g · 0.69 g4%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.6 g · 8.7 g1%·3%
- Sodiumlimit0.9 mg · 3.3 mg<1%·<1%
- Potassium217 mg · 83.7 mg5%·2%
- Iron1.4 mg · 1.6 mg8%·9%
- Vitamin A0.18 µg · 0 µg<1%·0%
- Vitamin C0.09 mg · 0.33 mg<1%·<1%
- Vitamin E0.14 mg · 0.1 mg1%·1%
- Riboflavin (B2)0.052 mg · 0.035 mg4%·3%
- Niacin (B3)1.7 mg · 1.8 mg10%·11%
- Vitamin B60.11 mg · 0.081 mg6%·5%
- Folate19.9 µg · 10.1 µg5%·3%
Reported for only one of the two, so not compared: manganese, selenium, vitamin D, vitamin K, vitamin B12, choline.
From USDA FoodData Central: Hulled hemp seeds (SR Legacy 170148), Chia seeds (Survey (FNDDS) 2707590). 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.