Chia Seeds vs. Hemp Seeds

Nutrition comparison of Chia Seeds and Hemp Seeds


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

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

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

  • Both hemp seeds and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has more thiamin, Vitamin B6 and folate.
Detailed nutritional comparison of chia seeds and hemp seeds 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: Chia Seeds (Seeds, chia seeds, dried) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Chia Seeds src
Image of Hemp Seeds src

Calories and Carbs

calories

Both hemp seeds and chia seeds are high in calories. Hemp seed has 14% more calories than chia seed - hemp seed has 553 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, chia seeds is lighter in protein, much heavier in carbs and lighter in fat compared to hemp seeds per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Hemp Seeds
Protein 13% 21%
Carbohydrates 33% 6%
Fat 54% 73%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and hemp seed has 79% less carbohydrates than chia seed - hemp seed has 8.7g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Both hemp seeds and chia seeds are high in dietary fiber. Chia seed has 760% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Chia seed has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both hemp seeds and chia seeds are high in protein. Hemp seed has 91% more protein than chia seed - hemp seed has 31.6g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Chia seed has 28% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

Both chia seeds and hemp seeds are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and hemp seed does not contain significant amounts.

Vitamins

Vitamin C

Hemp seeds and chia seeds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

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

Vitamin E

Hemp seeds and chia seeds contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.

The B Vitamins

Hemp seed has more thiamin, Vitamin B6 and folate. Both chia seeds and hemp seeds contain significant amounts of riboflavin and niacin.

Chia Seeds Hemp Seeds
Thiamin 0.62 MG 1.275 MG
Riboflavin 0.17 MG 0.285 MG
Niacin 8.83 MG 9.2 MG
Vitamin B6 ~ 0.6 MG
Folate 49 UG 110 UG

Minerals

calcium

Both hemp seeds and chia seeds are high in calcium. Chia seed has 801% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Both hemp seeds and chia seeds are high in iron. Hemp seed is very similar to chia seed for iron - hemp seed has 8mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both hemp seeds and chia seeds are high in potassium. Hemp seed has 195% more potassium than chia seed - hemp seed has 1200mg of potassium per 100 grams and chia seed has 407mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both chia seeds and hemp seeds contain significant amounts of alpha linoleic acid (ALA).

Chia Seeds Hemp Seeds
alpha linoleic acid 17.83 G 10.024 G
Total 17.83 G 10.024 G

omega 6s

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

Chia Seeds Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 5.835 G 27.459 G
Total 5.835 G 28.799 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: Chia Seeds (Seeds, chia seeds, dried) and Hemp Seeds (Seeds, hemp seed, hulled) .

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