Hemp Seeds vs. Spirulina
Nutrition comparison of Hemp Seeds and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and spirulina:
- Both hemp seeds and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has 64% less carbohydrates than spirulina.
- Spirulina has more riboflavin and pantothenic acid.
- Spirulina has signficantly more Vitamin C than hemp seed.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and spirulina are high in calories. Hemp seed has 91% more calories than spirulina - hemp seed has 553 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, hemp seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Spirulina | |
|---|---|---|
| Protein | 21% | 59% |
| Carbohydrates | 6% | 25% |
| Fat | 73% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 64% less carbohydrates than spirulina - hemp seed has 8.7g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both hemp seeds and spirulina are high in dietary fiber. Hemp seed has 11% more dietary fiber than spirulina - hemp seed has 4g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Hemp seeds and spirulina contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both hemp seeds and spirulina are high in protein. Spirulina has 82% more protein than hemp seed - hemp seed has 31.6g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Spirulina has 42% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has 28 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 525% more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than hemp seed - spirulina has 25.5ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Spirulina has more riboflavin and pantothenic acid. Both hemp seeds and spirulina contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Hemp Seeds | Spirulina | |
|---|---|---|
| Thiamin | 1.275 MG | 2.38 MG |
| Riboflavin | 0.285 MG | 3.67 MG |
| Niacin | 9.2 MG | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | 0.6 MG | 0.364 MG |
| Folate | 110 UG | 94 UG |
Minerals
calcium
Both hemp seeds and spirulina are high in calcium. Spirulina has 71% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both hemp seeds and spirulina are high in iron. Spirulina has 258% more iron than hemp seed - hemp seed has 8mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both hemp seeds and spirulina are high in potassium. Spirulina has 36% more potassium than - hemp seed has 1200mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than spirulina per 100 grams.
| Hemp Seeds | Spirulina | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.823 G |
| Total | 10.024 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than spirulina per 100 grams.
| Hemp Seeds | Spirulina | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 1.254 G |
| Total | 28.799 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Hemp Seeds g
()
|
Daily Values (%) |
Spirulina 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 hemp seeds or spirulina contain more calories in 100 grams?Both hemp seeds and spirulina are high in calories. Hemp seed has 90% more calories than spirulina - hemp seed has 553 calories in 100g and spirulina has 290 calories.
Is hemp seeds or spirulina better for protein?
Both hemp seeds and spirulina are high in protein. Spirulina has 80% more protein than hemp seed - hemp seed has 31.6g of protein per 100 grams and spirulina has 57.5g of protein.
Does hemp seeds or spirulina contain more calcium?
Both hemp seeds and spirulina are high in calcium. Spirulina has 70% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does hemp seeds or spirulina contain more iron?
Both hemp seeds and spirulina are high in iron. Spirulina has 260% more iron than hemp seed - hemp seed has 8mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does hemp seeds or spirulina contain more potassium?
Both hemp seeds and spirulina are high in potassium. Spirulina has 40% more potassium than - hemp seed has 1200mg of potassium in 100 grams and spirulina has 1363mg of potassium.