Hemp Seeds vs. Cocoa Powder

Nutrition comparison of Hemp Seeds and Cocoa Powder


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

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

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

  • Both cocoa powder and hemp seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, cocoa powder contains more pantothenic acid.
Detailed nutritional comparison of hemp seeds and cocoa powder 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 Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Cocoa Powder src

Calories and Carbs

calories

Both cocoa powder and hemp seeds are high in calories. Hemp seed has 143% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and hemp seed has 553 calories.

For macronutrient ratios, hemp seeds is much lighter in carbs, much heavier in fat and similar to cocoa powder for protein. Hemp seeds has a macronutrient ratio of 21:6:73 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Cocoa Powder
Protein 21% 19%
Carbohydrates 6% 54%
Fat 73% 27%
Alcohol ~ ~

carbohydrates

Cocoa powder is high in carbohydrates and hemp seed has 85% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Both cocoa powder and hemp seeds are high in dietary fiber. Cocoa powder has 825% more dietary fiber than hemp seed - cocoa powder has 37g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Cocoa powder and hemp seeds contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and hemp seed has 1.5g of sugar.

Protein

protein

Both cocoa powder and hemp seeds are high in protein. Hemp seed has 61% more protein than cocoa powder - cocoa powder has 19.6g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Cocoa powder is high in saturated fat and hemp seed has 43% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Cocoa powder and hemp seeds contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

Vitamin K

Cocoa powder and hemp seeds contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, cocoa powder contains more pantothenic acid. Both hemp seeds and cocoa powder contain significant amounts of riboflavin.

Hemp Seeds Cocoa Powder
Thiamin 1.275 MG 0.078 MG
Riboflavin 0.285 MG 0.241 MG
Niacin 9.2 MG 2.185 MG
Pantothenic acid ~ 0.254 MG
Vitamin B6 0.6 MG 0.118 MG
Folate 110 UG 32 UG

Minerals

calcium

Both cocoa powder and hemp seeds are high in calcium. Cocoa powder has 83% more calcium than hemp seed - cocoa powder has 128mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Both cocoa powder and hemp seeds are high in iron. Cocoa powder has 74% more iron than hemp seed - cocoa powder has 13.9mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Both cocoa powder and hemp seeds are high in potassium. Cocoa powder has 53% more potassium than - cocoa powder has 1524mg 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 Cocoa Powder
beta-carotene 7 UG ~
lutein + zeaxanthin ~ 38 UG

Omega-3 and Omega-6

omega 6s

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

Hemp Seeds Cocoa Powder
other omega 6 1.34 G ~
linoleic acid 27.459 G 0.44 G
Total 28.799 G 0.44 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 Cocoa Powder (Cocoa, dry powder, unsweetened) .

Hemp Seeds g

()
Daily Values (%)

Cocoa Powder g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G