Hemp Seeds vs. Bittersweet Chocolate

Nutrition comparison of Hemp Seeds and Bittersweet Chocolate


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of hemp seeds versus bittersweet chocolate (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in hemp seeds and bittersweet chocolate:

  • Both bittersweet chocolate and hemp seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has 69% less carbohydrates than bittersweet chocolate.
  • Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, bittersweet chocolate contains more pantothenic acid.
Detailed nutritional comparison of hemp seeds and bittersweet chocolate is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Bittersweet Chocolate src

Calories and Carbs

calories

Both bittersweet chocolate and hemp seeds are high in calories. Bittersweet chocolate has 16% more calories than hemp seed - bittersweet chocolate has 642 calories per 100 grams and hemp seed has 553 calories.

For macronutrient ratios, hemp seeds is heavier in protein, lighter in carbs and similar to bittersweet chocolate for fat. Hemp seeds has a macronutrient ratio of 21:6:73 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Bittersweet Chocolate
Protein 21% 9%
Carbohydrates 6% 18%
Fat 73% 73%
Alcohol ~ ~

carbohydrates

Hemp seed has 69% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Both bittersweet chocolate and hemp seeds are high in dietary fiber. Bittersweet chocolate has 315% more dietary fiber than hemp seed - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Bittersweet chocolate and hemp seeds contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and hemp seed has 1.5g of sugar.

Protein

protein

Both bittersweet chocolate and hemp seeds are high in protein. Hemp seed has 120% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Bittersweet chocolate is high in saturated fat and hemp seed has 86% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

cholesterol

Both bittersweet chocolate and hemp seeds are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.

Vitamins

Vitamin C

Hemp seeds and bittersweet chocolate contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin A

Hemp seeds and bittersweet chocolate contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.

Vitamin E

Bittersweet chocolate and hemp seeds contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

Vitamin K

Bittersweet chocolate has more Vitamin K than hemp seed - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, bittersweet chocolate contains more pantothenic acid.

Hemp Seeds Bittersweet Chocolate
Thiamin 1.275 MG 0.147 MG
Riboflavin 0.285 MG 0.1 MG
Niacin 9.2 MG 1.355 MG
Pantothenic acid ~ 0.168 MG
Vitamin B6 0.6 MG 0.027 MG
Folate 110 UG 28 UG

Minerals

calcium

Both bittersweet chocolate and hemp seeds are high in calcium. Bittersweet chocolate has 44% more calcium than hemp seed - bittersweet chocolate has 101mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Both bittersweet chocolate and hemp seeds are high in iron. Bittersweet chocolate has 119% more iron than hemp seed - bittersweet chocolate has 17.4mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Both bittersweet chocolate and hemp seeds are high in potassium. Hemp seed has 45% more potassium than bittersweet chocolate - bittersweet chocolate has 830mg of potassium per 100 grams and hemp seed has 1200mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Hemp Seeds Bittersweet Chocolate
beta-carotene 7 UG ~
lutein + zeaxanthin ~ 38 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than bittersweet chocolate per 100 grams.

Hemp Seeds Bittersweet Chocolate
alpha linoleic acid 10.024 G 0.117 G
Total 10.024 G 0.117 G

omega 6s

Comparing omega-6 fatty acids, hemp seed has more linoleic acid than bittersweet chocolate per 100 grams.

Hemp Seeds Bittersweet Chocolate
other omega 6 0.312 G 0.553 G
linoleic acid 27.459 G 1.435 G
Total 27.771 G 1.988 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .

Hemp Seeds g

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