Hemp Seeds vs. Spinach

Nutrition comparison of Hemp Seeds and Spinach


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

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

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

  • Both spinach and hemp seeds are high in calcium, dietary fiber, iron and potassium.
  • Hemp seed has more thiamin, niacin and Vitamin B6, however, spinach contains more pantothenic acid.
  • Hemp seed is an excellent source of protein.
  • Spinach has signficantly less saturated fat than hemp seed.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of hemp seeds and spinach 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: Hemp Seeds (Seeds, hemp seed, hulled) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Spinach src

Calories and Carbs

calories

Hemp seed is high in calories and spinach has 96% less calories than hemp seed - spinach has 23 calories per 100 grams and hemp seed has 553 calories.

For macronutrient ratios, hemp seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Spinach
Protein 21% 39%
Carbohydrates 6% 49%
Fat 73% 12%
Alcohol ~ ~

carbohydrates

Spinach and hemp seeds contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Both spinach and hemp seeds are high in dietary fiber. Hemp seed has 82% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Spinach and hemp seeds contain similar amounts of sugar - spinach has 0.42g 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 10 times more protein than spinach - spinach has 2.9g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Spinach has signficantly less saturated fat than hemp seed - spinach has 0.06g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 55 times more Vitamin C than hemp seed - spinach has 28.1mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than hemp seed - spinach has 469ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.

Vitamin E

Spinach and hemp seeds contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has more Vitamin K than hemp seed - spinach has 482.9ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

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

Hemp Seeds Spinach
Thiamin 1.275 MG 0.078 MG
Riboflavin 0.285 MG 0.189 MG
Niacin 9.2 MG 0.724 MG
Pantothenic acid ~ 0.065 MG
Vitamin B6 0.6 MG 0.195 MG
Folate 110 UG 194 UG

Minerals

calcium

Both spinach and hemp seeds are high in calcium. Spinach has 41% more calcium than hemp seed - spinach has 99mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Both spinach and hemp seeds are high in iron. Hemp seed has 193% more iron than spinach - spinach has 2.7mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Both spinach and hemp seeds are high in potassium. Hemp seed has 115% more potassium than spinach - spinach has 558mg 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,

Hemp Seeds Spinach
beta-carotene 7 UG 5626 UG
lutein + zeaxanthin ~ 12198 UG

Omega-3 and Omega-6

omega 3s

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

Hemp Seeds Spinach
alpha linoleic acid 10.024 G 0.138 G
Total 10.024 G 0.138 G

omega 6s

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

Hemp Seeds Spinach
other omega 6 1.34 G ~
linoleic acid 27.459 G 0.026 G
Total 28.799 G 0.026 G



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 Hemp Seeds or Spinach .

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

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FAQ

Does spinach or hemp seeds contain more calories in 100 grams?
Hemp seed is high in calories and spinach has 100% less calories than hemp seed - spinach has 23 calories in 100g and hemp seed has 553 calories.

Is spinach or hemp seeds better for protein?
Hemp seed is a fantastic source of protein and it has 10 times more protein than spinach - spinach has 2.9g of protein per 100 grams and hemp seed has 31.6g of protein.

Does spinach or hemp seeds have more carbohydrates?
By weight, spinach and hemp seeds contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and hemp seed has 8.7g of carbohydrates.

Does spinach or hemp seeds contain more calcium?
Both spinach and hemp seeds are high in calcium. Spinach has 40% more calcium than hemp seed - spinach has 99mg of calcium in 100 grams and hemp seed has 70mg of calcium.

Does spinach or hemp seeds contain more iron?
Both spinach and hemp seeds are high in iron. Hemp seed has 190% more iron than spinach - spinach has 2.7mg of iron in 100 grams and hemp seed has 8mg of iron.

Does spinach or hemp seeds contain more potassium?
Both spinach and hemp seeds are high in potassium. Hemp seed has 120% more potassium than spinach - spinach has 558mg of potassium in 100 grams and hemp seed has 1200mg of potassium.