Hemp Seeds vs. Turkey
Nutrition comparison of Hemp Seeds and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and turkey:
- Both hemp seeds and turkey are high in calories, potassium and protein.
- Hemp seed has more thiamin and folate, however, turkey contains more pantothenic acid and Vitamin B12.
- Hemp seed has signficantly less cholesterol than turkey.
- Hemp seed is an excellent source of calcium, dietary fiber and iron.
- Turkey has 143.5 times less carbohydrates than hemp seed.
- Turkey has 53% less saturated fat than hemp seed.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and turkey are high in calories. Hemp seed has 193% more calories than turkey - hemp seed has 553 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, hemp seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Turkey | |
|---|---|---|
| Protein | 21% | 63% |
| Carbohydrates | 6% | ~ |
| Fat | 73% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 143.5 times less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than turkey - hemp seed has 4g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both hemp seeds and turkey are high in protein. Hemp seed has 11% more protein than turkey - hemp seed has 31.6g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Turkey has 53% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and hemp seeds are low in trans fat - turkey has 0.1g of trans fat per 100 grams and hemp seed does not contain significant amounts.
cholesterol
Hemp seed has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and turkey contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Hemp seeds and turkey contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than hemp seed - turkey has 15iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and turkey contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
The B Vitamins
Hemp seed has more thiamin and folate, however, turkey contains more pantothenic acid and Vitamin B12. Both hemp seeds and turkey contain significant amounts of riboflavin, niacin and Vitamin B6.
| Hemp Seeds | Turkey | |
|---|---|---|
| Thiamin | 1.275 MG | 0.045 MG |
| Riboflavin | 0.285 MG | 0.281 MG |
| Niacin | 9.2 MG | 9.573 MG |
| Pantothenic acid | ~ | 0.948 MG |
| Vitamin B6 | 0.6 MG | 0.616 MG |
| Folate | 110 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 400% more calcium than turkey - hemp seed has 70mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 629% more iron than turkey - hemp seed has 8mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both hemp seeds and turkey are high in potassium. Hemp seed has 402% more potassium than turkey - hemp seed has 1200mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than turkey per 100 grams.
| Hemp Seeds | Turkey | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 10.024 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than turkey per 100 grams.
| Hemp Seeds | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 27.459 G | 1.873 G |
| Total | 27.459 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Hemp Seeds g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey contain more calories in 100 grams?Both hemp seeds and turkey are high in calories. Hemp seed has 190% more calories than turkey - hemp seed has 553 calories in 100g and turkey has 189 calories.
Is hemp seeds or turkey better for protein?
Both hemp seeds and turkey are high in protein. Hemp seed has 10% more protein than turkey - hemp seed has 31.6g of protein per 100 grams and turkey has 28.6g of protein.
Does hemp seeds or turkey contain more calcium?
Hemp seed is a rich source of calcium and it has 400% more calcium than turkey - hemp seed has 70mg of calcium in 100 grams and turkey has 14mg of calcium.
Does hemp seeds or turkey contain more iron?
Hemp seed is an abundant source of iron and it has 630% more iron than turkey - hemp seed has 8mg of iron in 100 grams and turkey has 1.1mg of iron.
Does hemp seeds or turkey contain more potassium?
Both hemp seeds and turkey are high in potassium. Hemp seed has 400% more potassium than turkey - hemp seed has 1200mg of potassium in 100 grams and turkey has 239mg of potassium.