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.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
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
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) .
Flaxseeds 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 % |
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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 flaxseeds or hemp seeds contain more calories in 100 grams?Both flaxseeds and hemp seeds are high in calories. Flaxseed is quite similar to flaxseed for calories - flaxseed has 534 calories in 100g and hemp seed has 553 calories.
Does flaxseeds or hemp seeds contain more calcium?
Both flaxseeds and hemp seeds are high in calcium. Flaxseed has 260% more calcium than hemp seed - flaxseed has 255mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does flaxseeds or hemp seeds contain more iron?
Both flaxseeds and hemp seeds are high in iron. Hemp seed has 40% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and hemp seed has 8mg of iron.
Does flaxseeds or hemp seeds contain more potassium?
Both flaxseeds and hemp seeds are high in potassium. Hemp seed has 50% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and hemp seed has 1200mg of potassium.