Hemp Seeds vs. Edamame
Nutrition comparison of Hemp Seeds and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and edamame:
- Both edamame and hemp seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has signficantly less saturated fat than hemp seed.
- Hemp seed has more thiamin, niacin and Vitamin B6, however, edamame contains more pantothenic acid and folate.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and hemp seeds are high in calories. Hemp seed has 357% more calories than edamame - edamame has 121 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 edamame per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Edamame | |
|---|---|---|
| Protein | 21% | 37% |
| Carbohydrates | 6% | 27% |
| Fat | 73% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and hemp seeds contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both edamame and hemp seeds are high in dietary fiber. Edamame has 30% more dietary fiber than hemp seed - edamame has 5.2g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Edamame and hemp seeds contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Both edamame and hemp seeds are high in protein. Hemp seed has 165% more protein than edamame - edamame has 11.9g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Edamame has signficantly less saturated fat than hemp seed - edamame has 0.62g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
trans fat
Both edamame and hemp seeds are low in trans fat - edamame has 0.01g of trans fat per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 11 times more Vitamin C than hemp seed - edamame has 6.1mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Edamame and hemp seeds contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Edamame and hemp seeds contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than hemp seed - edamame has 26.7ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin and Vitamin B6, however, edamame contains more pantothenic acid and folate. Both hemp seeds and edamame contain significant amounts of riboflavin.
| Hemp Seeds | Edamame | |
|---|---|---|
| Thiamin | 1.275 MG | 0.2 MG |
| Riboflavin | 0.285 MG | 0.155 MG |
| Niacin | 9.2 MG | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | 0.6 MG | 0.1 MG |
| Folate | 110 UG | 311 UG |
Minerals
calcium
Both edamame and hemp seeds are high in calcium. Edamame is very similar to edamame for calcium - edamame has 63mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both edamame and hemp seeds are high in iron. Hemp seed has 250% more iron than edamame - edamame has 2.3mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both edamame and hemp seeds are high in potassium. Hemp seed has 175% more potassium than edamame - edamame has 436mg 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 | Edamame | |
|---|---|---|
| beta-carotene | 7 UG | 175 UG |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than edamame per 100 grams.
| Hemp Seeds | Edamame | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 10.024 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than edamame per 100 grams.
| Hemp Seeds | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 27.459 G | 1.792 G |
| Total | 27.459 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Hemp Seeds g
()
|
Daily Values (%) |
Edamame 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 edamame or hemp seeds contain more calories in 100 grams?Both edamame and hemp seeds are high in calories. Hemp seed has 360% more calories than edamame - edamame has 121 calories in 100g and hemp seed has 553 calories.
Is edamame or hemp seeds better for protein?
Both edamame and hemp seeds are high in protein. Hemp seed has 170% more protein than edamame - edamame has 11.9g of protein per 100 grams and hemp seed has 31.6g of protein.
Does edamame or hemp seeds contain more calcium?
Both edamame and hemp seeds are high in calcium. Edamame is very similar to edamame for calcium - edamame has 63mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does edamame or hemp seeds contain more iron?
Both edamame and hemp seeds are high in iron. Hemp seed has 250% more iron than edamame - edamame has 2.3mg of iron in 100 grams and hemp seed has 8mg of iron.
Does edamame or hemp seeds contain more potassium?
Both edamame and hemp seeds are high in potassium. Hemp seed has 180% more potassium than edamame - edamame has 436mg of potassium in 100 grams and hemp seed has 1200mg of potassium.