Dates vs. Hemp Seeds
Nutrition comparison of Dates and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and hemp seeds:
- Both dates and hemp seeds are high in calcium, calories, dietary fiber and potassium.
- Date has signficantly less saturated fat than hemp seed.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, date contains more pantothenic acid.
- Hemp seed is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and hemp seeds are high in calories. Hemp seed has 100% more calories than date - date has 277 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Dates has a macronutrient ratio of 2:98:0 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Hemp Seeds | |
|---|---|---|
| Protein | 2% | 21% |
| Carbohydrates | 98% | 6% |
| Fat | ~ | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and hemp seed has 88% less carbohydrates than date - date has 75g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both dates and hemp seeds are high in dietary fiber. Date has 68% more dietary fiber than hemp seed - date has 6.7g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Date is high in sugar and hemp seed has 98% less sugar than date - date has 66.5g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 16 times more protein than date - date has 1.8g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Date has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and dates contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and hemp seeds contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Hemp seed has more Vitamin E than date - hemp seed has 0.8mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and hemp seeds contain similar amounts of Vitamin K - date has 2.7ug 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, date contains more pantothenic acid.
| Dates | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.05 MG | 1.275 MG |
| Riboflavin | 0.06 MG | 0.285 MG |
| Niacin | 1.61 MG | 9.2 MG |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | 0.6 MG |
| Folate | 15 UG | 110 UG |
Minerals
calcium
Both dates and hemp seeds are high in calcium. Date is very similar to date for calcium - date has 64mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 783% more iron than date - date has 0.9mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both dates and hemp seeds are high in potassium. Hemp seed has 72% more potassium than date - date has 696mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Antioxidants and Phytonutrients
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: Dates (Dates, medjool) and Hemp Seeds (Seeds, hemp seed, hulled) .
Dates g
()
|
Daily Values (%) |
Hemp Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does dates or hemp seeds contain more calories in 100 grams?Both dates and hemp seeds are high in calories. Hemp seed has 100% more calories than date - date has 277 calories in 100g and hemp seed has 553 calories.
Does dates or hemp seeds have more carbohydrates?
By weight, date is high in carbohydrates and hemp seed has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does dates or hemp seeds contain more calcium?
Both dates and hemp seeds are high in calcium. Date is very similar to date for calcium - date has 64mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does dates or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 780% more iron than date - date has 0.9mg of iron in 100 grams and hemp seed has 8mg of iron.
Does dates or hemp seeds contain more potassium?
Both dates and hemp seeds are high in potassium. Hemp seed has 70% more potassium than date - date has 696mg of potassium in 100 grams and hemp seed has 1200mg of potassium.