Salad dressing vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, hemp seed, hulled is higher in more vitamins & minerals
Calories (kcal)
Salad dressing 430
Seeds 553
Protein (g)
Salad dressing 1.32
Seeds 31.6
Carbs (g)
Salad dressing 5.90
Seeds 8.67
Fat (g)
Salad dressing 44.5
Seeds 48.8
Fiber (g)
Salad dressing 0
Seeds 4.00
Quick answers
Which has more protein?
Seeds, hemp seed, hulled — 31.6g vs 1.32g per 100g.
Which has fewer calories?
Salad dressing, ranch dressing, regular — 430 vs 553 kcal per 100g.
Which is more nutrient-dense?
Seeds, hemp seed, hulled scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Salad dressing | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 430 kcal | 553 kcal | -22% |
| Macronutrients | |||
| Water | 45.7 g | 4.96 g | +821% |
| Protein | 1.32 g | 31.6 g | -96% |
| Total lipid (fat) | 44.5 g | 48.8 g | -9% |
| Carbohydrate, by difference | 5.90 g | 8.67 g | -32% |
| Fiber, total dietary | 0 g | 4.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.96 g | 4.60 g | +51% |
| Fatty acids, total monounsaturated | 9.20 g | 5.40 g | +70% |
| Fatty acids, total trans | 0.182 g | 0 g | |
| Cholesterol | 26.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.500 mg | -100% |
| Thiamin (Vitamin B1) | 0.015 mg | 1.27 mg | -99% |
| Riboflavin (Vitamin B2) | 0.087 mg | 0.285 mg | -69% |
| Niacin (Vitamin B3) | 0.054 mg | 9.20 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.272 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.030 mg | 0.600 mg | -95% |
| Biotin (Vitamin B7) | 4.00 ug | 110 ug | -96% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 32.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0.170 ug | — | |
| Vitamin A, RAE | 15.0 ug | 1.00 ug | +1400% |
| Carotene, beta | 14.0 ug | 7.00 ug | +100% |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.22 mg | 0.800 mg | +177% |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 28.0 mg | 70.0 mg | -60% |
| Iron, Fe | 0.300 mg | 7.95 mg | -96% |
| Magnesium, Mg | 5.00 mg | 700 mg | -99% |
| Phosphorus, P | 186 mg | 1650 mg | -89% |
| Potassium, K | 64.0 mg | 1200 mg | -95% |
| Sodium, Na | 901 mg | 5.00 mg | +17920% |
| Zinc, Zn | 0.170 mg | 9.90 mg | -98% |
| Copper, Cu | 0.019 mg | 1.60 mg | -99% |
| Manganese, Mn | 0.033 mg | 7.60 mg | -100% |
| Selenium, Se | 3.50 ug | — | |
| Other Nutrients | |||
| Energy | 1798 kj | 2313 kj | -22% |
| Ash | 2.55 g | 6.06 g | -58% |
| Total Sugars | 4.69 g | 1.50 g | +213% |
| Sucrose | 1.86 g | 0.850 g | +119% |
| Glucose | 0.780 g | 0.200 g | +290% |
| Fructose | 0.680 g | 0.310 g | +119% |
| Lactose | 1.35 g | 0.070 g | +1829% |
| Maltose | 0 g | 0.070 g | -100% |
| Galactose | 0 g | — | |
| Starch | 0.570 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 110 ug | -96% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 110 ug | -96% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 13.0 ug | — | |
| Beta-carotene (Provitamin A) | 1.00 ug | — | |
| Vitamin A, IU | 69.0 IU | 11.0 IU | +527% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 21.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.370 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 30.3 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 8.80 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 3.00 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 134 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.006 g | — | |
| SFA 6:0 (Caproic acid) | 0.004 g | — | |
| SFA 8:0 (Caprylic acid) | 0.037 g | — | |
| SFA 10:0 (Capric acid) | 0.036 g | — | |
| SFA 12:0 (Lauric acid) | 0.013 g | — | |
| SFA 14:0 (Myristic acid) | 0.067 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | — | |
| SFA 16:0 (Palmitic acid) | 4.62 g | 2.87 g | +61% |
| SFA 17:0 (Margaric acid) | 0.050 g | — | |
| SFA 18:0 (Stearic acid) | 1.84 g | 1.24 g | +48% |
| SFA 20:0 (Arachidic acid) | 0.135 g | 0.312 g | -57% |
| SFA 22:0 (Behenic acid) | 0.133 g | 0.121 g | +10% |
| SFA 24:0 (Lignoceric acid) | 0.049 g | 0.056 g | -13% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.056 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.054 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.026 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.95 g | 5.28 g | +70% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 8.93 g | 5.02 g | +78% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.123 g | 0.124 g | -1% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.048 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.036 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 25.8 g | 38.1 g | -32% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 22.3 g | 27.5 g | -19% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 22.2 g | 27.4 g | -19% |
| PUFA 18:2 CLAs | 0.028 g | 0.202 g | -86% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 3.41 g | 10.0 g | -66% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 3.28 g | 8.68 g | -62% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.139 g | 1.34 g | -90% |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.617 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.019 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.004 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.001 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.030 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.004 g | — | |
| Fatty acids, total trans-monoenoic | 0.039 g | — | |
| TFA 16:1 t | 0.002 g | — | |
| TFA 18:1 t | 0.025 g | — | |
| TFA 22:1 t | 0.012 g | — | |
| TFA 18:2 t not further defined | 0.143 g | — | |
| Fatty acids, total trans-polyenoic | 0.143 g | — | |
| Tryptophan (EAA) | — | 0.369 g | |
| Threonine (EAA) | — | 1.27 g | |
| Isoleucine (EAA, BCAA) | — | 1.29 g | |
| Leucine (EAA, BCAA) | — | 2.16 g | |
| Lysine (EAA) | — | 1.28 g | |
| Methionine (EAA) | — | 0.933 g | |
| Cystine (conditionally essential) | — | 0.672 g | |
| Phenylalanine (EAA) | — | 1.45 g | |
| Tyrosine (conditionally essential) | — | 1.26 g | |
| Valine (EAA, BCAA) | — | 1.78 g | |
| Arginine (conditionally essential) | — | 4.55 g | |
| Histidine (EAA) | — | 0.969 g | |
| Alanine | — | 1.53 g | |
| Aspartic acid | — | 3.66 g | |
| Glutamic acid | — | 6.27 g | |
| Glycine (conditionally essential) | — | 1.61 g | |
| Proline (conditionally essential) | — | 1.60 g | |
| Serine | — | 1.71 g | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 9.90 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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