Egg vs. Hemp Seeds
Nutrition comparison of Egg and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and hemp seeds:
- Both hemp seeds and egg are high in calcium, calories and protein.
- Egg has 11 times less carbohydrates than hemp seed.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, egg contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and egg are high in calories. Hemp seed has 287% more calories than egg - hemp seed has 553 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, lighter in carbs and lighter in fat compared to hemp seeds per calorie. Egg has a macronutrient ratio of 36:2:62 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Hemp Seeds | |
|---|---|---|
| Protein | 36% | 21% |
| Carbohydrates | 2% | 6% |
| Fat | 62% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 11 times less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than egg - hemp seed has 4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Hemp seeds and egg contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both hemp seeds and egg are high in protein. Hemp seed has 151% more protein than egg - hemp seed has 31.6g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Egg has 32% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and hemp seeds are low in trans fat - egg has 0.04g of trans fat per 100 grams and hemp seed does not contain significant amounts.
cholesterol
Egg is high in cholesterol and hemp seed has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and egg contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than hemp seed - egg has 82iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and egg contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and hemp seeds contain similar amounts of Vitamin K - egg has 0.3ug 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, egg contains more pantothenic acid and Vitamin B12. Both egg and hemp seeds contain significant amounts of riboflavin.
| Egg | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.04 MG | 1.275 MG |
| Riboflavin | 0.457 MG | 0.285 MG |
| Niacin | 0.075 MG | 9.2 MG |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | 0.6 MG |
| Folate | 47 UG | 110 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both hemp seeds and egg are high in calcium. Hemp seed has 25% more calcium than egg - hemp seed has 70mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 354% more iron than egg - hemp seed has 8mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 770% more potassium than egg - hemp seed has 1200mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than hemp seed per 100 grams.
| Egg | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 10.024 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than egg per 100 grams.
| Egg | Hemp Seeds | |
|---|---|---|
| other omega 6 | 0.012 G | 1.34 G |
| linoleic acid | 1.555 G | 27.459 G |
| Total | 1.567 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: Egg (Egg, whole, raw, fresh) and Hemp Seeds (Seeds, hemp seed, hulled) .
Egg 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 hemp seeds or egg contain more calories in 100 grams?Both hemp seeds and egg are high in calories. Hemp seed has 290% more calories than egg - hemp seed has 553 calories in 100g and egg has 143 calories.
Is hemp seeds or egg better for protein?
Both hemp seeds and egg are high in protein. Hemp seed has 150% more protein than egg - hemp seed has 31.6g of protein per 100 grams and egg has 12.6g of protein.
Does hemp seeds or egg contain more calcium?
Both hemp seeds and egg are high in calcium. Hemp seed has 30% more calcium than egg - hemp seed has 70mg of calcium in 100 grams and egg has 56mg of calcium.
Does hemp seeds or egg contain more iron?
Hemp seed is an abundant source of iron and it has 350% more iron than egg - hemp seed has 8mg of iron in 100 grams and egg has 1.8mg of iron.
Does hemp seeds or egg contain more potassium?
Hemp seed is a rich source of potassium and it has 770% more potassium than egg - hemp seed has 1200mg of potassium in 100 grams and egg has 138mg of potassium.