Hemp Seeds vs. Brown Sugar
Nutrition comparison of Hemp Seeds and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and brown sugar:
- Both brown sugar and hemp seeds are high in calcium and calories.
- Brown sugar has signficantly less saturated fat than hemp seed.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brown sugar contains more pantothenic acid.
- Hemp seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and hemp seeds are high in calories. Hemp seed has 46% more calories than brown sugar - brown sugar has 380 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is much heavier in protein, much lighter in carbs and much heavier in fat compared to brown sugar per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Brown Sugar | |
|---|---|---|
| Protein | 21% | ~ |
| Carbohydrates | 6% | 100% |
| Fat | 73% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and hemp seed has 91% less carbohydrates than brown sugar - brown sugar has 98.1g 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 more dietary fiber than brown sugar - hemp seed has 4g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and hemp seed has 98% less sugar than brown sugar - brown sugar has 97g 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 262 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Brown sugar has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and brown sugar contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and brown sugar does not contain significant amounts.
Vitamin A
Hemp seeds and brown sugar contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and brown sugar does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than brown sugar - hemp seed has 0.8mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brown sugar contains more pantothenic acid.
| Hemp Seeds | Brown Sugar | |
|---|---|---|
| Thiamin | 1.275 MG | ~ |
| Riboflavin | 0.285 MG | ~ |
| Niacin | 9.2 MG | 0.11 MG |
| Pantothenic acid | ~ | 0.132 MG |
| Vitamin B6 | 0.6 MG | 0.041 MG |
| Folate | 110 UG | 1 UG |
Minerals
calcium
Both brown sugar and hemp seeds are high in calcium. Brown sugar has 19% more calcium than hemp seed - brown sugar has 83mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 10 times more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 802% more potassium than brown sugar - brown sugar has 133mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
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 Brown Sugar .
Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Brown Sugar (Sugar, brown) .
Hemp Seeds g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar or hemp seeds contain more calories in 100 grams?Both brown sugar and hemp seeds are high in calories. Hemp seed has 50% more calories than brown sugar - brown sugar has 380 calories in 100g and hemp seed has 553 calories.
Does brown sugar or hemp seeds have more carbohydrates?
By weight, brown sugar is high in carbohydrates and hemp seed has 90% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does brown sugar or hemp seeds contain more calcium?
Both brown sugar and hemp seeds are high in calcium. Brown sugar has 20% more calcium than hemp seed - brown sugar has 83mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does brown sugar or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 10 times more iron than brown sugar - brown sugar has 0.71mg of iron in 100 grams and hemp seed has 8mg of iron.
Does brown sugar or hemp seeds contain more potassium?
Hemp seed is a rich source of potassium and it has 800% more potassium than brown sugar - brown sugar has 133mg of potassium in 100 grams and hemp seed has 1200mg of potassium.