Whole Milk vs. Hemp Seeds
Nutrition comparison of Whole 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
whole milk
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and hemp seeds:
- Both hemp seeds and whole milk are high in calcium.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of dietary fiber, iron, potassium and protein.
- Whole milk has 59% less saturated fat than hemp seed.
- Whole milk has signficantly more Vitamin D than hemp seed.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added 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 whole milk has 89% less calories than hemp seed - hemp seed has 553 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is much heavier in carbs, much lighter in fat and similar to hemp seeds for protein. Whole milk 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:
| Whole Milk | Hemp Seeds | |
|---|---|---|
| Protein | 22% | 21% |
| Carbohydrates | 30% | 6% |
| Fat | 48% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and whole milk contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than whole milk - hemp seed has 4g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Hemp seeds and whole milk contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 902% more protein than whole milk - hemp seed has 31.6g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Whole milk has 59% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Hemp seed has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and whole milk contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 45 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than hemp seed - whole milk has 51iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and whole milk contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Whole milk and hemp seeds contain similar amounts of Vitamin K - whole milk has 0.3ug 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, whole milk contains more pantothenic acid and Vitamin B12. Both whole milk and hemp seeds contain significant amounts of riboflavin.
| Whole Milk | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.046 MG | 1.275 MG |
| Riboflavin | 0.169 MG | 0.285 MG |
| Niacin | 0.089 MG | 9.2 MG |
| Pantothenic acid | 0.373 MG | ~ |
| Vitamin B6 | 0.036 MG | 0.6 MG |
| Folate | 5 UG | 110 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both hemp seeds and whole milk are high in calcium. Whole milk has 61% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 264 times more iron than whole milk - hemp seed has 8mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 809% more potassium than whole milk - hemp seed has 1200mg of potassium per 100 grams and whole milk has 132mg 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 whole milk and hemp seeds contain small amounts of beta-carotene.
| Whole Milk | Hemp Seeds | |
|---|---|---|
| beta-carotene | 7 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than whole milk per 100 grams.
| Whole Milk | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 10.024 G |
| Total | 0.075 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.12 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Hemp Seeds (Seeds, hemp seed, hulled) .
Whole 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 whole milk contain more calories in 100 grams?Hemp seed is high in calories and whole milk has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and whole milk has 61 calories.
Does hemp seeds or whole milk contain more calcium?
Both hemp seeds and whole milk are high in calcium. Whole milk has 60% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does hemp seeds or whole milk contain more iron?
Hemp seed is an abundant source of iron and it has 264 times more iron than whole milk - hemp seed has 8mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does hemp seeds or whole milk contain more potassium?
Hemp seed is a rich source of potassium and it has 810% more potassium than whole milk - hemp seed has 1200mg of potassium in 100 grams and whole milk has 132mg of potassium.