Nutrition Comparison Tool
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Hemp Seeds (Hulled)
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Chia Seeds
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 8% DV 157 calories
  • Chia Seeds 1 oz (x1) 7% DV 138 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 18% DV 13.8g
  • Chia Seeds 1 oz (x1) 11% DV 8.7g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 1% DV 2.5g
  • Chia Seeds 1 oz (x1) 4% DV 12g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 18% DV 9g
  • Chia Seeds 1 oz (x1) 9% DV 4.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 0% DV 0mg
  • Chia Seeds 1 oz (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 7% DV 1.3g
  • Chia Seeds 1 oz (x1) 5% DV 0.95g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 4% DV 1.1g
  • Chia Seeds 1 oz (x1) 35% DV 9.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 1% DV 0.43g
  • Chia Seeds 1 oz (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 13% DV 2.3mg
  • Chia Seeds 1 oz (x1) 12% DV 2.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 2% DV 19.9mg
  • Chia Seeds 1 oz (x1) 14% DV 179.2mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Hemp Seeds (Hulled) 1oz (x1) 7% DV 340.8mg
  • Chia Seeds 1 oz (x1) 2% DV 115.6mg
Comparison Table

Table Legend

  1. Hemp Seeds (Hulled)
  2. Chia Seeds
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 28 28
Calories
(%DV)		 157
(8%)		 138
(7%)
Fat (g)
(%DV)		 13.8
(18%)		 8.7
(11%)
Protein (g)
(%DV)		 9
(18%)		 4.7
(9%)
Carbohydrate (g)
(%DV)		 2.5
(1%)		 12
(4%)
Sugars (g)
(%DV)		 0.43
(1%)		 --
(--%)
Fiber (g)
(%DV)		 1.1
(4%)		 9.8
(35%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1.3
(7%)		 0.95
(5%)
Net-Carbs (g) 1.3
2.2
Trans Fatty Acids (g) 0
0.04
  Minerals
Food # 1 2
Weight (g) 28 28
Calcium (mg)
(%DV)		 19.9
(2%)		 179.2
(14%)
Iron, Fe (mg)
(%DV)		 2.3
(13%)		 2.2
(12%)
Potassium, K (mg)
(%DV)		 340.8
(7%)		 115.6
(2%)
Magnesium (mg)
(%DV)		 198.8
(47%)		 95.1
(23%)
Phosphorus, P (mg)
(%DV)		 468.6
(37%)		 244.2
(20%)
Sodium (mg)
(%DV)		 1.4
(0%)		 4.5
(0%)
Zinc, Zn (mg)
(%DV)		 2.8
(26%)		 1.3
(12%)
Copper, Cu (mg)
(%DV)		 0.45
(50%)		 0.26
(29%)
Manganese (mg)
(%DV)		 2.2
(94%)		 0.77
(34%)
Selenium, Se (mcg)
(%DV)		 --
(--%)		 15.7
(29%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 28 28
Vitamin A, RAE (mcg)
(%DV)		 0.28
(0%)		 --
(--%)
Vitamin C (mg)
(%DV)		 0.14
(0%)		 0.45
(1%)
Thiamin (B1) (mg)
(%DV)		 0.36
(30%)		 0.18
(15%)
Riboflavin (B2) (mg)
(%DV)		 0.08
(6%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 2.6
(16%)		 2.5
(16%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.17
(10%)		 --
(--%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 31.2
(8%)		 13.9
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 --
(--%)
Food Folate (mcg)
(%)		 31.2
(8%)		 13.9
(3%)
Folate DFE (mcg)
(%)		 31.2
(8%)		 --
(--%)
Choline (mg)
(%DV)		 --
(--%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 --
(--%)		 0
(0%)
Retinol (mcg) --
--
Carotene, beta (mcg)
(%RDA)		 2
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 --
(--%)
Vitamin A, IU (IU) 3.1 15.3
Lycopene (mcg) --
--
Lut + Zeaxanthin (mcg) --
--
Vitamin E (mg)
(%DV)		 0.23
(2%)		 0.14
(1%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 --
(--%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 --
(--%)		 --
(--%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 --
(--%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 28 28
Water (g) 1.4
1.6
Ash (g) 2
1
Alcohol (g) --
--
Caffeine (mg) --
--
Theobromine (mg) --
--
PRAL score 9.05
4.07
  Carbohydrates
Food # 1 2
Weight (g) 28 28
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.24
--
Glucose (Dextrose) (g) 0.06
--
Fructose (g) 0.09
--
Lactose (g) 0.02
--
Maltose (g) 0.02
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 28 28
Monounsaturated Fats (g) 1.534
0.656
Polyunsaturated Fats (g) 10.82
6.721
Omega 3s (g)
(%AI)		 2.466
(154%)		 5.064
(316%)
Omega 6s (g)
(%AI)		 8.15
(48%)		 1.657
(10%)
Omega 3 to Omega 6 Ratio 0.3
3.06
Omega 6 to Omega 3 Ratio 3.3
0.33
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 2.466
(154%)		 5.064
(316%)
Eicosapentaenoic Acid (EPA) (g) --
--
Docosapentaenoic Acid (DPA) (g) --
--
Docosahexaenoic Acid (DHA) (g) --
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 7.77
1.657
gamma-Linolenic Acid (GLA) (g) 0.381
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) --
--
Caproic (6:0) (g) --
--
Caprylic Acid (8:0) (g) --
--
Capric Acid (10:0) (g) --
--
Lauric Acid (12:0) (g) --
--
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) --
0.009
Pentadecanoic Acid (15:0) (g) --
0.009
Palmitic Acid (16:0) (g) 0.814
0.616
Margaric Acid (17:0) (g) --
0.018
Stearic Acid (18:0) (g) 0.353
0.259
Arachidic Acid (20:0) (g) 0.089
0.026
Behenic Acid (22:0) (g) 0.034
0.009
Lignoceric Acid (24:0) (g) 0.016
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.009
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) --
0.008
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
0
Oleic Acid (18:1) (g) 1.498
0.626
c-Oleic Acid (18:1 cis) (g) 1.427
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.035
0.013
Docosenoic Acid (22:1) (g) --
--
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 7.798
1.657
Conjugated Linoleic Acid (CLAs) (g) 0.057
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 2.847
5.064
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0.175
--
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) --
--
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 28 28
Essential  
Histidine (mg)
(%RDI)		 275
(39%)		 151
(22%)
Isoleucine (mg)
(%RDI)		 365
(26%)		 227
(16%)
Leucine (mg)
(%RDI)		 614
(23%)		 389
(14%)
Lysine (mg)
(%RDI)		 362
(17%)		 275
(13%)
Methionine (mg)
(%RDI)		 265
(36%)		 167
(23%)
Phenylalanine (mg)
(%RDI)		 411
(47%)		 289
(33%)
Threonine (mg)
(%RDI)		 360
(34%)		 201
(19%)
Tryptophan (mg)
(%RDI)		 105
(37%)		 124
(44%)
Valine (mg)
(%RDI)		 505
(28%)		 270
(15%)
Conditional  
Arginine (mg) 1292
609
Cystine (mg)
(%RDI)		 191
(66%)		 116
(40%)
Glycine (mg) 458
268
Proline (mg) 454
220
Tyrosine (mg)
(%RDI)		 359
(41%)		 160
(18%)
Non-Essential  
Alanine (mg) 434
296
Aspartic acid (mg) 1040
480
Betaine (mg) --
--
Glutamic acid (mg) 1780
994
Hydroxyproline (mg) --
--
Serine (mg) 486
298
Data Source
Hemp Seeds (Hulled)
USDA Food Data Central Standard Release (Common)
Chia Seeds
USDA Food Data Central Standard Release (Common)