Spices vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, hemp seed, hulled is higher in more vitamins & minerals
Calories (kcal)
Spices 312
Seeds 553
Protein (g)
Spices 9.68
Seeds 31.6
Carbs (g)
Spices 67.1
Seeds 8.67
Fat (g)
Spices 3.25
Seeds 48.8
Fiber (g)
Spices 22.7
Seeds 4.00
Quick answers
Which has more protein?
Seeds, hemp seed, hulled — 31.6g vs 9.68g per 100g.
Which has fewer calories?
Spices, turmeric, ground — 312 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 | Spices | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 312 kcal | 553 kcal | -44% |
| Macronutrients | |||
| Water | 12.9 g | 4.96 g | +159% |
| Protein | 9.68 g | 31.6 g | -69% |
| Total lipid (fat) | 3.25 g | 48.8 g | -93% |
| Carbohydrate, by difference | 67.1 g | 8.67 g | +674% |
| Fiber, total dietary | 22.7 g | 4.00 g | +468% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.84 g | 4.60 g | -60% |
| Fatty acids, total monounsaturated | 0.449 g | 5.40 g | -92% |
| Fatty acids, total trans | 0.056 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0.500 mg | +40% |
| Thiamin (Vitamin B1) | 0.058 mg | 1.27 mg | -95% |
| Riboflavin (Vitamin B2) | 0.150 mg | 0.285 mg | -47% |
| Niacin (Vitamin B3) | 1.35 mg | 9.20 mg | -85% |
| Pantothenic acid (Vitamin B5) | 0.542 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.107 mg | 0.600 mg | -82% |
| Biotin (Vitamin B7) | 20.0 ug | 110 ug | -82% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 49.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | 7.00 ug | -100% |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 4.43 mg | 0.800 mg | +454% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 168 mg | 70.0 mg | +140% |
| Iron, Fe | 55.0 mg | 7.95 mg | +592% |
| Magnesium, Mg | 208 mg | 700 mg | -70% |
| Phosphorus, P | 299 mg | 1650 mg | -82% |
| Potassium, K | 2080 mg | 1200 mg | +73% |
| Sodium, Na | 27.0 mg | 5.00 mg | +440% |
| Zinc, Zn | 4.50 mg | 9.90 mg | -55% |
| Copper, Cu | 1.30 mg | 1.60 mg | -19% |
| Manganese, Mn | 19.8 mg | 7.60 mg | +161% |
| Selenium, Se | 6.20 ug | — | |
| Other Nutrients | |||
| Energy | 1305 kj | 2313 kj | -44% |
| Ash | 7.08 g | 6.06 g | +17% |
| Total Sugars | 3.21 g | 1.50 g | +114% |
| Sucrose | 2.38 g | 0.850 g | +180% |
| Glucose | 0.380 g | 0.200 g | +90% |
| Fructose | 0.450 g | 0.310 g | +45% |
| Lactose | 0 g | 0.070 g | -100% |
| Maltose | 0 g | 0.070 g | -100% |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 20.0 ug | 110 ug | -82% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 ug | 110 ug | -82% |
| Betaine | 9.70 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 11.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.720 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.120 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.050 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 13.4 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.003 g | — | |
| SFA 10:0 (Capric acid) | 0.848 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.394 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.155 g | 2.87 g | -95% |
| SFA 17:0 (Margaric acid) | 0.335 g | — | |
| SFA 18:0 (Stearic acid) | 0.003 g | 1.24 g | -100% |
| SFA 20:0 (Arachidic acid) | 0.097 g | 0.312 g | -69% |
| SFA 22:0 (Behenic acid) | 0 g | 0.121 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.056 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0.154 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.164 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.131 g | 5.28 g | -98% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.075 g | 5.02 g | -99% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.124 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.756 g | 38.1 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.672 g | 27.5 g | -98% |
| 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) | 0.084 g | 10.0 g | -99% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.003 g | 8.68 g | -100% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.081 g | 1.34 g | -94% |
| 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 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic 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 g | — | |
| Fatty acids, total trans-monoenoic | 0.056 g | — | |
| TFA 18:1 t | 0.056 g | — | |
| Tryptophan (EAA) | 0.170 g | 0.369 g | -54% |
| Threonine (EAA) | 0.330 g | 1.27 g | -74% |
| Isoleucine (EAA, BCAA) | 0.470 g | 1.29 g | -63% |
| Leucine (EAA, BCAA) | 0.810 g | 2.16 g | -63% |
| Lysine (EAA) | 0.380 g | 1.28 g | -70% |
| Methionine (EAA) | 0.140 g | 0.933 g | -85% |
| Cystine (conditionally essential) | 0.150 g | 0.672 g | -78% |
| Phenylalanine (EAA) | 0.530 g | 1.45 g | -63% |
| Tyrosine (conditionally essential) | 0.320 g | 1.26 g | -75% |
| Valine (EAA, BCAA) | 0.660 g | 1.78 g | -63% |
| Arginine (conditionally essential) | 0.540 g | 4.55 g | -88% |
| Histidine (EAA) | 0.150 g | 0.969 g | -85% |
| Alanine | 0.330 g | 1.53 g | -78% |
| Aspartic acid | 1.86 g | 3.66 g | -49% |
| Glutamic acid | 1.14 g | 6.27 g | -82% |
| Glycine (conditionally essential) | 0.470 g | 1.61 g | -71% |
| Proline (conditionally essential) | 0.480 g | 1.60 g | -70% |
| Serine | 0.280 g | 1.71 g | -84% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 2.30 mg | — | |
| Choline from phosphatidylcholine | 22.0 mg | — | |
| Choline from phosphocholine | 3.20 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 21.0 mg | — | |
| Total Choline | 49.0 mg | — | |
* 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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