Milk vs. Hemp Seeds
Nutrition comparison of Milk and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and hemp seeds:
- Both hemp seeds and milk are high in calcium.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of dietary fiber, iron, potassium and protein.
- Milk has 73% less saturated fat than hemp seed.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 91% less calories than hemp seed - hemp seed has 553 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Milk has a macronutrient ratio of 27:38:35 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Hemp Seeds | |
|---|---|---|
| Protein | 27% | 21% |
| Carbohydrates | 38% | 6% |
| Fat | 35% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and milk contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than milk - hemp seed has 4g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Hemp seeds and milk contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 856% more protein than milk - hemp seed has 31.6g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Milk has 73% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and hemp seeds are low in trans fat - milk has 0.09g of trans fat per 100 grams and hemp seed does not contain significant amounts.
cholesterol
Both milk and hemp seeds are low in cholesterol - milk has 8mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and milk contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 54 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than hemp seed - milk has 49iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and milk contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Milk and hemp seeds contain similar amounts of Vitamin K - milk 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, milk contains more pantothenic acid and Vitamin B12. Both milk and hemp seeds contain significant amounts of riboflavin.
| Milk | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.039 MG | 1.275 MG |
| Riboflavin | 0.185 MG | 0.285 MG |
| Niacin | 0.092 MG | 9.2 MG |
| Pantothenic acid | 0.356 MG | ~ |
| Vitamin B6 | 0.038 MG | 0.6 MG |
| Folate | 5 UG | 110 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both hemp seeds and milk are high in calcium. Milk has 71% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 396 times more iron than milk - hemp seed has 8mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 757% more potassium than milk - hemp seed has 1200mg of potassium per 100 grams and milk has 140mg 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 milk and hemp seeds contain small amounts of beta-carotene.
| Milk | Hemp Seeds | |
|---|---|---|
| beta-carotene | 4 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 10.024 G |
| Total | 0.008 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than milk per 100 grams.
| Milk | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 0.062 G | 27.459 G |
| Total | 0.062 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Hemp Seeds (Seeds, hemp seed, hulled) .
Milk 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 milk contain more calories in 100 grams?Hemp seed is high in calories and milk has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and milk has 50 calories.
Does hemp seeds or milk have more carbohydrates?
By weight, hemp seeds and milk contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and milk has 4.8g of carbohydrates.
Does hemp seeds or milk contain more calcium?
Both hemp seeds and milk are high in calcium. Milk has 70% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and milk has 120mg of calcium.
Does hemp seeds or milk contain more iron?
Hemp seed is an abundant source of iron and it has 396 times more iron than milk - hemp seed has 8mg of iron in 100 grams and milk has 0.02mg of iron.
Does hemp seeds or milk contain more potassium?
Hemp seed is a rich source of potassium and it has 760% more potassium than milk - hemp seed has 1200mg of potassium in 100 grams and milk has 140mg of potassium.