Seeds vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, hemp seed, hulled is higher in more vitamins & minerals
Calories (kcal)
Seeds 553
Seeds 333
Protein (g)
Seeds 31.6
Seeds 50.1
Carbs (g)
Seeds 8.67
Seeds 35.5
Fat (g)
Seeds 48.8
Seeds 1.75
Fiber (g)
Seeds 4.00
Seeds —
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 31.6g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 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 | Seeds | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 553 kcal | 333 kcal | +66% |
| Macronutrients | |||
| Water | 4.96 g | 7.10 g | -30% |
| Protein | 31.6 g | 50.1 g | -37% |
| Total lipid (fat) | 48.8 g | 1.75 g | +2686% |
| Carbohydrate, by difference | 8.67 g | 35.5 g | -76% |
| Fiber, total dietary | 4.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.60 g | 0.201 g | +2189% |
| Fatty acids, total monounsaturated | 5.40 g | 0.543 g | +894% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.500 mg | 0 mg | |
| Thiamin (Vitamin B1) | 1.27 mg | 2.52 mg | -49% |
| Riboflavin (Vitamin B2) | 0.285 mg | 0.269 mg | +6% |
| Niacin (Vitamin B3) | 9.20 mg | 12.5 mg | -27% |
| Pantothenic acid (Vitamin B5) | — | 2.74 mg | |
| Vitamin B-6 — Pyridoxine | 0.600 mg | 0.142 mg | +323% |
| Biotin (Vitamin B7) | 110 ug | 29.0 ug | +279% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 1.00 ug | 3.00 ug | -67% |
| Carotene, beta | 7.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.800 mg | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 70.0 mg | 149 mg | -53% |
| Iron, Fe | 7.95 mg | 14.2 mg | -44% |
| Magnesium, Mg | 700 mg | 338 mg | +107% |
| Phosphorus, P | 1650 mg | 757 mg | +118% |
| Potassium, K | 1200 mg | 397 mg | +202% |
| Sodium, Na | 5.00 mg | 39.0 mg | -87% |
| Zinc, Zn | 9.90 mg | 10.0 mg | -1% |
| Copper, Cu | 1.60 mg | 1.42 mg | +12% |
| Manganese, Mn | 7.60 mg | 1.40 mg | +444% |
| Other Nutrients | |||
| Energy | 2313 kj | 1393 kj | +66% |
| Ash | 6.06 g | 5.50 g | +10% |
| Total Sugars | 1.50 g | — | |
| Sucrose | 0.850 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.310 g | — | |
| Lactose | 0.070 g | — | |
| Maltose | 0.070 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 110 ug | 29.0 ug | +279% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 110 ug | 29.0 ug | +279% |
| Retinol | — | 0 ug | |
| Vitamin A, IU | 11.0 IU | 64.0 IU | -83% |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 14:0 (Myristic acid) | — | 0.004 g | |
| SFA 16:0 (Palmitic acid) | 2.87 g | 0.128 g | +2139% |
| SFA 18:0 (Stearic acid) | 1.24 g | 0.060 g | +1973% |
| SFA 20:0 (Arachidic acid) | 0.312 g | — | |
| SFA 22:0 (Behenic acid) | 0.121 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.056 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.004 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.28 g | 0.536 g | +884% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.02 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.124 g | 0.002 g | +6100% |
| Fatty acids, total polyunsaturated | 38.1 g | 0.630 g | +5948% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 27.5 g | 0.618 g | +4343% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 27.4 g | — | |
| PUFA 18:2 CLAs | 0.202 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 10.0 g | 0.011 g | +91027% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 8.68 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 1.34 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.617 g | — | |
| Tryptophan (EAA) | 0.369 g | 1.10 g | -66% |
| Threonine (EAA) | 1.27 g | 2.08 g | -39% |
| Isoleucine (EAA, BCAA) | 1.29 g | 2.16 g | -40% |
| Leucine (EAA, BCAA) | 2.16 g | 3.84 g | -44% |
| Lysine (EAA) | 1.28 g | 1.61 g | -21% |
| Methionine (EAA) | 0.933 g | 1.66 g | -44% |
| Cystine (conditionally essential) | 0.672 g | 1.01 g | -34% |
| Phenylalanine (EAA) | 1.45 g | 2.66 g | -46% |
| Tyrosine (conditionally essential) | 1.26 g | 2.10 g | -40% |
| Valine (EAA, BCAA) | 1.78 g | 2.80 g | -37% |
| Arginine (conditionally essential) | 4.55 g | 7.44 g | -39% |
| Histidine (EAA) | 0.969 g | 1.48 g | -34% |
| Alanine | 1.53 g | 2.62 g | -42% |
| Aspartic acid | 3.66 g | 4.65 g | -21% |
| Glutamic acid | 6.27 g | 11.2 g | -44% |
| Glycine (conditionally essential) | 1.61 g | 3.43 g | -53% |
| Proline (conditionally essential) | 1.60 g | 2.29 g | -30% |
| Serine | 1.71 g | 2.73 g | -37% |
* 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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