Kiwi vs. Hemp Seeds
Nutrition comparison of Kiwi and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and hemp seeds:
- Both kiwi and hemp seeds are high in dietary fiber and potassium.
- Hemp seed has 4.9 times less sugar than kiwi.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron and protein.
- Kiwi has signficantly less saturated fat than hemp seed.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and kiwi has 89% less calories than hemp seed - kiwi has 61 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Hemp Seeds | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 87% | 6% |
| Fat | 7% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and hemp seeds contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both kiwi and hemp seeds are high in dietary fiber. Hemp seed has 33% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Hemp seed has 4.9 times less sugar than kiwi - kiwi has 9g 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 26 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Kiwi has signficantly less saturated fat than hemp seed - kiwi has 0.03g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 184 times more Vitamin C than hemp seed - kiwi has 92.7mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Kiwi and hemp seeds contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Kiwi and hemp seeds contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than hemp seed - kiwi has 40.3ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
| Kiwi | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.027 MG | 1.275 MG |
| Riboflavin | 0.025 MG | 0.285 MG |
| Niacin | 0.341 MG | 9.2 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | 0.6 MG |
| Folate | 25 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 106% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 24 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both kiwi and hemp seeds are high in potassium. Hemp seed has 285% more potassium than kiwi - kiwi has 312mg 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 kiwi per 100 grams.
| Kiwi | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 10.024 G |
| Total | 0.042 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than kiwi per 100 grams.
| Kiwi | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.246 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Hemp Seeds (Seeds, hemp seed, hulled) .
Kiwi 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 % |
|
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 kiwi or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and kiwi has 90% less calories than hemp seed - kiwi has 61 calories in 100g and hemp seed has 553 calories.
Does kiwi or hemp seeds have more carbohydrates?
By weight, kiwi and hemp seeds contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does kiwi or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 110% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does kiwi or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 24 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and hemp seed has 8mg of iron.
Does kiwi or hemp seeds contain more potassium?
Both kiwi and hemp seeds are high in potassium. Hemp seed has 290% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and hemp seed has 1200mg of potassium.