White Rice vs. Hemp Seeds
Nutrition comparison of Cooked White Rice and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and hemp seeds:
- Both white rice and hemp seeds are high in calories.
- Hemp seed has 70% less carbohydrates than white rice.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, white rice contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- White rice has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and hemp seeds are high in calories. Hemp seed has 325% more calories than white rice - white rice has 130 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. White rice has a macronutrient ratio of 8:91:2 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Hemp Seeds | |
|---|---|---|
| Protein | 8% | 21% |
| Carbohydrates | 91% | 6% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 70% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has 12 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
White rice has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Hemp seed is an excellent source of protein and it has 12 times more protein than white rice - white rice has 2.4g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
White rice has signficantly less saturated fat than hemp seed - white rice has 0.06g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and white rice contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Hemp seeds and white rice contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than white rice - hemp seed has 0.8mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, white rice contains more pantothenic acid. Both white rice and hemp seeds contain significant amounts of folate.
| White Rice | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.167 MG | 1.275 MG |
| Riboflavin | 0.016 MG | 0.285 MG |
| Niacin | 1.835 MG | 9.2 MG |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | 0.6 MG |
| Folate | 58 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 22 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 434% more iron than white rice - white rice has 1.5mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 40 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 10.024 G |
| Total | 0.01 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than white rice per 100 grams.
| White Rice | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Hemp Seeds (Seeds, hemp seed, hulled) .
Cooked White Rice 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 white rice or hemp seeds contain more calories in 100 grams?Both white rice and hemp seeds are high in calories. Hemp seed has 330% more calories than white rice - white rice has 130 calories in 100g and hemp seed has 553 calories.
Does white rice or hemp seeds have more carbohydrates?
By weight, hemp seed has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does white rice or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 22 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does white rice or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 430% more iron than white rice - white rice has 1.5mg of iron in 100 grams and hemp seed has 8mg of iron.
Does white rice or hemp seeds contain more potassium?
Hemp seed is a rich source of potassium and it has 40 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and hemp seed has 1200mg of potassium.