Kefir vs. Hemp Seeds
Nutrition comparison of Kefir and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and hemp seeds:
- Both hemp seeds and kefir are high in calcium.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kefir contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of dietary fiber, iron, potassium and protein.
- Kefir has signficantly less saturated fat than hemp seed.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) 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 kefir has 92% less calories than hemp seed - hemp seed has 553 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is heavier in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Kefir has a macronutrient ratio of 35:44:21 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Hemp Seeds | |
|---|---|---|
| Protein | 35% | 21% |
| Carbohydrates | 44% | 6% |
| Fat | 21% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and kefir contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than kefir - hemp seed has 4g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Hemp seeds and kefir contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 733% more protein than kefir - hemp seed has 31.6g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Kefir has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and hemp seeds are low in trans fat - kefir has 0.04g of trans fat per 100 grams and hemp seed does not contain significant amounts.
cholesterol
Both kefir and hemp seeds are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and kefir contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 170 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than hemp seed - kefir has 41iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and kefir contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Kefir and hemp seeds contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kefir contains more pantothenic acid and Vitamin B12.
| Kefir | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.03 MG | 1.275 MG |
| Riboflavin | 0.135 MG | 0.285 MG |
| Niacin | 0.15 MG | 9.2 MG |
| Pantothenic acid | 0.385 MG | ~ |
| Vitamin B6 | 0.058 MG | 0.6 MG |
| Folate | 13 UG | 110 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both hemp seeds and kefir are high in calcium. Kefir has 86% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 197 times more iron than kefir - hemp seed has 8mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 632% more potassium than kefir - hemp seed has 1200mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 10.024 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than kefir per 100 grams.
| Kefir | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 0.042 G | 27.459 G |
| Total | 0.042 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Hemp Seeds (Seeds, hemp seed, hulled) .
Kefir 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 kefir contain more calories in 100 grams?Hemp seed is high in calories and kefir has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and kefir has 43 calories.
Is hemp seeds or kefir better for protein?
Hemp seed is a fantastic source of protein and it has 730% more protein than kefir - hemp seed has 31.6g of protein per 100 grams and kefir has 3.8g of protein.
Does hemp seeds or kefir have more carbohydrates?
By weight, hemp seeds and kefir contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does hemp seeds or kefir contain more calcium?
Both hemp seeds and kefir are high in calcium. Kefir has 90% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and kefir has 130mg of calcium.
Does hemp seeds or kefir contain more iron?
Hemp seed is an abundant source of iron and it has 197 times more iron than kefir - hemp seed has 8mg of iron in 100 grams and kefir has 0.04mg of iron.
Does hemp seeds or kefir contain more potassium?
Hemp seed is a rich source of potassium and it has 630% more potassium than kefir - hemp seed has 1200mg of potassium in 100 grams and kefir has 164mg of potassium.