Brown Rice vs. Hemp Seeds
Nutrition comparison of Cooked Brown Rice and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and hemp seeds:
- Both brown rice and hemp seeds are high in calories.
- Brown rice has signficantly less saturated fat than hemp seed.
- Hemp seed has 66% less carbohydrates than brown rice.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brown rice contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and hemp seeds are high in calories. Hemp seed has 350% more calories than brown rice - brown rice has 123 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Hemp Seeds | |
|---|---|---|
| Protein | 9% | 21% |
| Carbohydrates | 84% | 6% |
| Fat | 7% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 66% less carbohydrates than brown rice - brown rice has 25.6g 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 150% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Brown rice and hemp seeds contain similar amounts of sugar - brown rice has 0.24g 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 10 times more protein than brown rice - brown rice has 2.7g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Brown rice has signficantly less saturated fat than hemp seed - brown rice has 0.26g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and brown rice contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Hemp seeds and brown rice contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and hemp seeds contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Brown rice and hemp seeds contain similar amounts of Vitamin K - brown rice has 0.2ug 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, brown rice contains more pantothenic acid.
| Brown Rice | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.178 MG | 1.275 MG |
| Riboflavin | 0.069 MG | 0.285 MG |
| Niacin | 2.561 MG | 9.2 MG |
| Pantothenic acid | 0.38 MG | ~ |
| Vitamin B6 | 0.123 MG | 0.6 MG |
| Folate | 9 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 22 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 13 times more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 12 times more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 10.024 G |
| Total | 0.011 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 0.355 G | 27.459 G |
| Total | 0.355 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Hemp Seeds (Seeds, hemp seed, hulled) .
Cooked Brown Rice 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 brown rice or hemp seeds contain more calories in 100 grams?Both brown rice and hemp seeds are high in calories. Hemp seed has 350% more calories than brown rice - brown rice has 123 calories in 100g and hemp seed has 553 calories.
Does brown rice or hemp seeds have more carbohydrates?
By weight, hemp seed has 70% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does brown rice or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 22 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does brown rice or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 13 times more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and hemp seed has 8mg of iron.
Does brown rice or hemp seeds contain more potassium?
Hemp seed is a rich source of potassium and it has 12 times more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and hemp seed has 1200mg of potassium.