Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and hemp seeds:
Both beef and hemp seeds are high in calories. Hemp seed has 100% more calories than beef - beef has 277 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, beef is heavier in protein, lighter in carbs and lighter in fat compared to hemp seeds per calorie. Beef has a macronutrient ratio of 38:0:62 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Beef | Hemp Seeds | |
---|---|---|
Protein | 38% | 21% |
Carbohydrates | ~ | 6% |
Fat | 62% | 73% |
Alcohol | ~ | ~ |
Beef has less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and beef does not contain significant amounts.
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than beef - hemp seed has 4g of dietary fiber per 100 grams and beef does not contain significant amounts.
Beef has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and beef does not contain significant amounts.
Both beef and hemp seeds are high in protein. Hemp seed has 24% more protein than beef - beef has 25.4g of protein per 100 grams and hemp seed has 31.6g of protein.
Beef is high in saturated fat and hemp seed has 37% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Hemp seed has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and hemp seed does not contain significant amounts.
Hemp seed has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Hemp seeds and beef contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Beef and hemp seeds contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Beef and hemp seeds contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Beef and hemp seeds contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Beef and hemp seeds contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
Hemp seed has more thiamin, niacin and folate, however, beef contains more pantothenic acid and Vitamin B12. Both beef and hemp seeds contain significant amounts of riboflavin and Vitamin B6.
Beef | Hemp Seeds | |
---|---|---|
Thiamin | 0.051 MG | 1.275 MG |
Riboflavin | 0.176 MG | 0.285 MG |
Niacin | 4.537 MG | 9.2 MG |
Pantothenic acid | 0.658 MG | ~ |
Vitamin B6 | 0.336 MG | 0.6 MG |
Folate | 11 UG | 110 UG |
Vitamin B12 | 2.9 UG | ~ |
Hemp seed is an excellent source of calcium and it has 100% more calcium than beef - beef has 35mg of calcium per 100 grams and hemp seed has 70mg of calcium.
Both beef and hemp seeds are high in iron. Hemp seed has 253% more iron than beef - beef has 2.3mg of iron per 100 grams and hemp seed has 8mg of iron.
Both beef and hemp seeds are high in potassium. Hemp seed has 336% more potassium than beef - beef has 275mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than beef per 100 grams.
Beef | Hemp Seeds | |
---|---|---|
alpha linoleic acid | 0.056 G | 10.024 G |
Total | 0.056 G | 10.024 G |
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than beef per 100 grams.
Beef | Hemp Seeds | |
---|---|---|
other omega 6 | 0.012 G | 1.34 G |
linoleic acid | 0.39 G | 27.459 G |
Total | 0.402 G | 28.799 G |
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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Hemp Seeds (Seeds, hemp seed, hulled) .
Cooked Beef g
()
|
Daily Values (%) |
Hemp Seeds g
()
|
|||||
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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 | |||