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.
Detailed nutritional comparison of dates 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: Dates (Dates, medjool) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Hemp Seeds src

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 2:97:1 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 97% 6%
Fat 1% 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

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,

Dates Hemp Seeds
beta-carotene 89 UG 7 UG
lutein + zeaxanthin 23 UG ~



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Dates or Hemp Seeds .

Note: The specific food items compared are: Dates (Dates, medjool) and Hemp Seeds (Seeds, hemp seed, hulled) .

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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.

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