Hemp Seeds vs. Asparagus
Nutrition comparison of Hemp Seeds and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and asparagus:
- Both asparagus and hemp seeds are high in dietary fiber, iron and potassium.
- Asparagus has signficantly less saturated fat than hemp seed.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, asparagus contains more pantothenic acid.
- Hemp seed is an excellent source of calcium and protein.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and asparagus has 96% less calories than hemp seed - asparagus has 20 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 asparagus per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Asparagus | |
|---|---|---|
| Protein | 21% | 34% |
| Carbohydrates | 6% | 61% |
| Fat | 73% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and hemp seeds contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both asparagus and hemp seeds are high in dietary fiber. Hemp seed has 90% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Asparagus and hemp seeds contain similar amounts of sugar - asparagus has 1.9g 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 13 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Asparagus has signficantly less saturated fat than hemp seed - asparagus has 0.04g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Asparagus has 10 times more Vitamin C than hemp seed - asparagus has 5.6mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Asparagus has 37 times more Vitamin A than hemp seed - asparagus has 38ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Asparagus and hemp seeds contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than hemp seed - asparagus has 41.6ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, asparagus contains more pantothenic acid. Both hemp seeds and asparagus contain significant amounts of riboflavin.
| Hemp Seeds | Asparagus | |
|---|---|---|
| Thiamin | 1.275 MG | 0.143 MG |
| Riboflavin | 0.285 MG | 0.141 MG |
| Niacin | 9.2 MG | 0.978 MG |
| Pantothenic acid | ~ | 0.274 MG |
| Vitamin B6 | 0.6 MG | 0.091 MG |
| Folate | 110 UG | 52 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 192% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both asparagus and hemp seeds are high in iron. Hemp seed has 271% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both asparagus and hemp seeds are high in potassium. Hemp seed has 494% more potassium than asparagus - asparagus has 202mg 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 | Asparagus | |
|---|---|---|
| beta-carotene | 7 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Hemp Seeds | Asparagus | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.01 G |
| Total | 10.024 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than asparagus per 100 grams.
| Hemp Seeds | Asparagus | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.04 G |
| Total | 28.799 G | 0.04 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: Hemp Seeds (Seeds, hemp seed, hulled) and Asparagus (Asparagus, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Asparagus 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 asparagus or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and asparagus has 100% less calories than hemp seed - asparagus has 20 calories in 100g and hemp seed has 553 calories.
Is asparagus or hemp seeds better for protein?
Hemp seed is a fantastic source of protein and it has 13 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and hemp seed has 31.6g of protein.
Does asparagus or hemp seeds have more carbohydrates?
By weight, asparagus and hemp seeds contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does asparagus or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 190% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does asparagus or hemp seeds contain more iron?
Both asparagus and hemp seeds are high in iron. Hemp seed has 270% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and hemp seed has 8mg of iron.
Does asparagus or hemp seeds contain more potassium?
Both asparagus and hemp seeds are high in potassium. Hemp seed has 490% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and hemp seed has 1200mg of potassium.