Hemp Seeds vs. Broccoli
Nutrition comparison of Hemp Seeds and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and broccoli:
- Both hemp seeds and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has signficantly less saturated fat than hemp seed.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, broccoli contains more pantothenic acid.
- Hemp seed is an excellent source of iron and protein.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and broccoli has 94% less calories than hemp seed - hemp seed has 553 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, hemp seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Broccoli | |
|---|---|---|
| Protein | 21% | 28% |
| Carbohydrates | 6% | 65% |
| Fat | 73% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and broccoli contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both hemp seeds and broccoli are high in dietary fiber. Hemp seed has 54% more dietary fiber than broccoli - hemp seed has 4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Hemp seeds and broccoli contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 10 times more protein than broccoli - hemp seed has 31.6g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Broccoli has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 177 times more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 30 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Hemp seeds and broccoli contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than hemp seed - broccoli has 101.6ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, broccoli contains more pantothenic acid. Both hemp seeds and broccoli contain significant amounts of folate.
| Hemp Seeds | Broccoli | |
|---|---|---|
| Thiamin | 1.275 MG | 0.071 MG |
| Riboflavin | 0.285 MG | 0.117 MG |
| Niacin | 9.2 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.6 MG | 0.175 MG |
| Folate | 110 UG | 63 UG |
Minerals
calcium
Both hemp seeds and broccoli are high in calcium. Hemp seed has 49% more calcium than broccoli - hemp seed has 70mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 989% more iron than broccoli - hemp seed has 8mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both hemp seeds and broccoli are high in potassium. Hemp seed has 280% more potassium than broccoli - hemp seed has 1200mg of potassium per 100 grams and broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 7 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Hemp Seeds | Broccoli | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.0215 G |
| Total | 10.024 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than broccoli per 100 grams.
| Hemp Seeds | Broccoli | |
|---|---|---|
| other omega 6 | 0.312 G | 0.006 G |
| linoleic acid | 27.459 G | 0.049 G |
| Total | 27.771 G | 0.055 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 Broccoli (Broccoli, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Broccoli 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 hemp seeds or broccoli contain more calories in 100 grams?Hemp seed is high in calories and broccoli has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and broccoli has 34 calories.
Does hemp seeds or broccoli have more carbohydrates?
By weight, hemp seeds and broccoli contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does hemp seeds or broccoli contain more calcium?
Both hemp seeds and broccoli are high in calcium. Hemp seed has 50% more calcium than broccoli - hemp seed has 70mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does hemp seeds or broccoli contain more iron?
Hemp seed is an abundant source of iron and it has 990% more iron than broccoli - hemp seed has 8mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does hemp seeds or broccoli contain more potassium?
Both hemp seeds and broccoli are high in potassium. Hemp seed has 280% more potassium than broccoli - hemp seed has 1200mg of potassium in 100 grams and broccoli has 316mg of potassium.