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:
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 22:30:48 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Yogurt | Hemp Seeds | |
---|---|---|
Protein | 22% | 21% |
Carbohydrates | 30% | 6% |
Fat | 48% | 73% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
Hemp seed has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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 |
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 Yogurt or Hemp Seeds .
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 | |||