Hemp Seeds vs. Russet Potato
Nutrition comparison of Hemp Seeds and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and russet potato:
- Both russet potato and hemp seeds are high in potassium.
- Hemp seed has 52% less carbohydrates than russet potato.
- Hemp seed has more thiamin, riboflavin, niacin and folate, however, russet potato contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, dietary fiber, iron and protein.
- Russet potato has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and russet potato has 86% less calories than hemp seed - russet potato has 79 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Russet Potato | |
|---|---|---|
| Protein | 21% | 11% |
| Carbohydrates | 6% | 89% |
| Fat | 73% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 52% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has 208% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Russet potato and hemp seeds contain similar amounts of sugar - russet potato has 0.62g 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 13 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Russet potato has signficantly less saturated fat than hemp seed - russet potato has 0.03g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Russet potato has 10 times more Vitamin C than hemp seed - russet potato has 5.7mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Hemp seeds and russet potato contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and hemp seeds contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Russet potato and hemp seeds contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin and folate, however, russet potato contains more pantothenic acid. Both hemp seeds and russet potato contain significant amounts of Vitamin B6.
| Hemp Seeds | Russet Potato | |
|---|---|---|
| Thiamin | 1.275 MG | 0.082 MG |
| Riboflavin | 0.285 MG | 0.033 MG |
| Niacin | 9.2 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | 0.6 MG | 0.345 MG |
| Folate | 110 UG | 14 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 438% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 824% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both russet potato and hemp seeds are high in potassium. Hemp seed has 188% more potassium than russet potato - russet potato has 417mg 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, hemp seed has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Hemp Seeds | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.01 G |
| Total | 10.024 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than russet potato per 100 grams.
| Hemp Seeds | Russet Potato | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.032 G |
| Total | 28.799 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Hemp Seeds g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and russet potato has 90% less calories than hemp seed - russet potato has 79 calories in 100g and hemp seed has 553 calories.
Does russet potato or hemp seeds have more carbohydrates?
By weight, hemp seed has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does russet potato or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 440% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does russet potato or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 820% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and hemp seed has 8mg of iron.
Does russet potato or hemp seeds contain more potassium?
Both russet potato and hemp seeds are high in potassium. Hemp seed has 190% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and hemp seed has 1200mg of potassium.