Soybean Oil vs. Hemp Seeds
Nutrition comparison of Soybean Oil and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and hemp seeds:
- Both hemp seeds and soybean oil are high in calories.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Hemp seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and soybean oil are high in calories. Soybean oil has 60% more calories than hemp seed - hemp seed has 553 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is much lighter in protein, lighter in carbs and much heavier in fat compared to hemp seeds per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Hemp Seeds | |
|---|---|---|
| Protein | ~ | 21% |
| Carbohydrates | ~ | 6% |
| Fat | 100% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - hemp seed has 4g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Hemp seed is an excellent source of protein and it has more protein than soybean oil - hemp seed has 31.6g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and hemp seed has 70% less saturated fat than soybean oil - hemp seed has 4.6g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and hemp seeds are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and soybean oil contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Hemp seeds and soybean oil contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 923% more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has more Vitamin K than hemp seed - soybean oil has 183.9ug 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.
| Soybean Oil | Hemp Seeds | |
|---|---|---|
| Thiamin | ~ | 1.275 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | ~ | 9.2 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | ~ | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has more calcium than soybean oil - hemp seed has 70mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Hemp seed is an excellent source of iron and it has 396 times more iron than soybean oil - hemp seed has 8mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has more potassium than soybean oil - hemp seed has 1200mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soybean oil and hemp seeds contain significant amounts of alpha linoleic acid (ALA).
| Soybean Oil | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 10.024 G |
| Total | 7.034 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, both soybean oil and hemp seeds contain significant amounts of linoleic acid.
| Soybean Oil | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 50.299 G | 27.459 G |
| Total | 50.299 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: Soybean Oil (Oil, vegetable, soybean, refined) and Hemp Seeds (Seeds, hemp seed, hulled) .
Soybean Oil 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 soybean oil contain more calories in 100 grams?Both hemp seeds and soybean oil are high in calories. Soybean oil has 60% more calories than hemp seed - hemp seed has 553 calories in 100g and soybean oil has 884 calories.
Does hemp seeds or soybean oil contain more calcium?
Hemp seed is a rich source of calcium and it has more calcium than soybean oil - hemp seed has 70mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does hemp seeds or soybean oil contain more iron?
Hemp seed is an abundant source of iron and it has 396 times more iron than soybean oil - hemp seed has 8mg of iron in 100 grams and soybean oil has 0.02mg of iron.
Does hemp seeds or soybean oil contain more potassium?
Hemp seed is a rich source of potassium and it has more potassium than soybean oil - hemp seed has 1200mg of potassium in 100 grams and soybean oil does not contain significant amounts.