Egg White vs. Hemp Seeds
Nutrition comparison of Egg White 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 white
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and hemp seeds:
- Both hemp seeds and egg white are high in protein.
- Egg white has 10.8 times less carbohydrates than hemp seed.
- Egg white has signficantly less saturated fat than hemp seed.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and egg white has 91% less calories than hemp seed - hemp seed has 553 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to hemp seeds for carbs. Egg white has a macronutrient ratio of 89:5:6 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Hemp Seeds | |
|---|---|---|
| Protein | 89% | 21% |
| Carbohydrates | 5% | 6% |
| Fat | 6% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 10.8 times less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than egg white - hemp seed has 4g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Hemp seeds and egg white contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both hemp seeds and egg white are high in protein. Hemp seed has 190% more protein than egg white - hemp seed has 31.6g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and egg white contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Hemp seeds and egg white contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than egg white - hemp seed has 0.8mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more pantothenic acid and Vitamin B12. Both egg white and hemp seeds contain significant amounts of riboflavin.
| Egg White | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.004 MG | 1.275 MG |
| Riboflavin | 0.439 MG | 0.285 MG |
| Niacin | 0.105 MG | 9.2 MG |
| Pantothenic acid | 0.19 MG | ~ |
| Vitamin B6 | 0.005 MG | 0.6 MG |
| Folate | 4 UG | 110 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 900% more calcium than egg white - hemp seed has 70mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 98 times more iron than egg white - hemp seed has 8mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 636% more potassium than egg white - hemp seed has 1200mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White (Egg, white, raw, fresh) and Hemp Seeds (Seeds, hemp seed, hulled) .
Egg White 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 white contain more calories in 100 grams?Hemp seed is high in calories and egg white has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and egg white has 52 calories.
Is hemp seeds or egg white better for protein?
Both hemp seeds and egg white are high in protein. Hemp seed has 190% more protein than egg white - hemp seed has 31.6g of protein per 100 grams and egg white has 10.9g of protein.
Does hemp seeds or egg white contain more calcium?
Hemp seed is a rich source of calcium and it has 900% more calcium than egg white - hemp seed has 70mg of calcium in 100 grams and egg white has 7mg of calcium.
Does hemp seeds or egg white contain more iron?
Hemp seed is an abundant source of iron and it has 98 times more iron than egg white - hemp seed has 8mg of iron in 100 grams and egg white has 0.08mg of iron.
Does hemp seeds or egg white contain more potassium?
Hemp seed is a rich source of potassium and it has 640% more potassium than egg white - hemp seed has 1200mg of potassium in 100 grams and egg white has 163mg of potassium.