Flaxseeds vs. Hemp Seeds

Nutrition comparison of Flaxseeds and Hemp Seeds


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

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

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

  • Both flaxseeds and hemp seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has 70% less carbohydrates than flaxseed.
  • Hemp seed has more niacin, however, flaxseed contains more pantothenic acid.
Detailed nutritional comparison of flaxseeds 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: Flaxseeds (Seeds, flaxseed) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Hemp Seeds src

Calories and Carbs

calories

Both flaxseeds and hemp seeds are high in calories. Flaxseed is very similar to flaxseed for calories - flaxseed has 534 calories per 100 grams and hemp seed has 553 calories.

For macronutrient ratios, flaxseeds is lighter in protein, heavier in carbs and lighter in fat compared to hemp seeds per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Hemp Seeds
Protein 13% 21%
Carbohydrates 21% 6%
Fat 66% 73%
Alcohol ~ ~

carbohydrates

Hemp seed has 70% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Both flaxseeds and hemp seeds are high in dietary fiber. Flaxseed has 583% more dietary fiber than hemp seed - flaxseed has 27.3g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Flaxseeds and hemp seeds contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and hemp seed has 1.5g of sugar.

Protein

protein

Both flaxseeds and hemp seeds are high in protein. Hemp seed has 73% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Flaxseeds and hemp seeds contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

Vitamins

Vitamin C

Flaxseeds and hemp seeds contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.

Vitamin A

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

Vitamin E

Flaxseeds and hemp seeds contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

Vitamin K

Flaxseeds and hemp seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

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

Flaxseeds Hemp Seeds
Thiamin 1.644 MG 1.275 MG
Riboflavin 0.161 MG 0.285 MG
Niacin 3.08 MG 9.2 MG
Pantothenic acid 0.985 MG ~
Vitamin B6 0.473 MG 0.6 MG
Folate 87 UG 110 UG

Minerals

calcium

Both flaxseeds and hemp seeds are high in calcium. Flaxseed has 264% more calcium than hemp seed - flaxseed has 255mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Both flaxseeds and hemp seeds are high in iron. Hemp seed has 39% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Both flaxseeds and hemp seeds are high in potassium. Hemp seed has 48% more potassium than flaxseed - flaxseed has 813mg 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,

Flaxseeds Hemp Seeds
lutein + zeaxanthin 651 UG ~
beta-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

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

Flaxseeds Hemp Seeds
alpha linoleic acid 22.813 G 10.024 G
Total 22.813 G 10.024 G

omega 6s

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

Flaxseeds Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 5.903 G 27.459 G
Total 5.903 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: Flaxseeds (Seeds, flaxseed) and Hemp Seeds (Seeds, hemp seed, hulled) .

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