Yogurt vs. Hemp Seeds
Nutrition comparison of Yogurt and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and hemp seeds:
- Both hemp seeds and yogurt are high in calcium.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of dietary fiber, iron, potassium and protein.
- Yogurt has 54% less saturated fat than hemp seed.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt has 89% less calories than hemp seed - hemp seed has 553 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is much heavier in carbs, much lighter in fat and similar to hemp seeds for protein. Yogurt has a macronutrient ratio of 23:30:47 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Hemp Seeds | |
|---|---|---|
| Protein | 23% | 21% |
| Carbohydrates | 30% | 6% |
| Fat | 47% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and yogurt contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than yogurt - hemp seed has 4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Hemp seeds and yogurt contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 810% more protein than yogurt - hemp seed has 31.6g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Yogurt has 54% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Hemp seed has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and yogurt contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has 26 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and hemp seeds contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and yogurt contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Yogurt and hemp seeds contain similar amounts of Vitamin K - yogurt has 0.2ug 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, yogurt contains more pantothenic acid and Vitamin B12. Both yogurt and hemp seeds contain significant amounts of riboflavin.
| Yogurt | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 1.275 MG |
| Riboflavin | 0.142 MG | 0.285 MG |
| Niacin | 0.075 MG | 9.2 MG |
| Pantothenic acid | 0.389 MG | ~ |
| Vitamin B6 | 0.032 MG | 0.6 MG |
| Folate | 7 UG | 110 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both hemp seeds and yogurt are high in calcium. Yogurt has 73% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 158 times more iron than yogurt - hemp seed has 8mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 674% more potassium than yogurt - hemp seed has 1200mg of potassium per 100 grams and yogurt has 155mg 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, both yogurt and hemp seeds contain small amounts of beta-carotene.
| Yogurt | Hemp Seeds | |
|---|---|---|
| beta-carotene | 5 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 10.024 G |
| Total | 0.027 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than yogurt per 100 grams.
| Yogurt | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.065 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Hemp Seeds (Seeds, hemp seed, hulled) .
Yogurt 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 yogurt contain more calories in 100 grams?Hemp seed is high in calories and yogurt has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and yogurt has 61 calories.
Does hemp seeds or yogurt contain more calcium?
Both hemp seeds and yogurt are high in calcium. Yogurt has 70% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does hemp seeds or yogurt contain more iron?
Hemp seed is an abundant source of iron and it has 158 times more iron than yogurt - hemp seed has 8mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does hemp seeds or yogurt contain more potassium?
Hemp seed is a rich source of potassium and it has 670% more potassium than yogurt - hemp seed has 1200mg of potassium in 100 grams and yogurt has 155mg of potassium.