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.
Detailed nutritional comparison of egg white and hemp seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Egg White src
Image of Hemp Seeds src

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 91:6:4 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Hemp Seeds
Protein 91% 21%
Carbohydrates 6% 6%
Fat 4% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg White or Hemp Seeds .

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Hemp Seeds (Seeds, hemp seed, hulled) .

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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.