Hemp Seeds vs. Beets
Nutrition comparison of Hemp Seeds and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and beets:
- Both beets and hemp seeds are high in dietary fiber and potassium.
- Beet has signficantly less saturated fat than hemp seed.
- Hemp seed has 3.5 times less sugar than beet.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, beet contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and beet has 92% less calories than hemp seed - beet has 43 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Beets | |
|---|---|---|
| Protein | 21% | 14% |
| Carbohydrates | 6% | 83% |
| Fat | 73% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and hemp seeds contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both beets and hemp seeds are high in dietary fiber. Hemp seed has 43% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Hemp seed has 3.5 times less sugar than beet - beet has 6.8g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 18 times more protein than beet - beet has 1.6g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Beet has signficantly less saturated fat than hemp seed - beet has 0.03g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Beet has 880% more Vitamin C than hemp seed - beet has 4.9mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Beets and hemp seeds contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Beets and hemp seeds contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Beets and hemp seeds contain similar amounts of Vitamin K - beet 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, riboflavin, niacin and Vitamin B6, however, beet contains more pantothenic acid. Both hemp seeds and beets contain significant amounts of folate.
| Hemp Seeds | Beets | |
|---|---|---|
| Thiamin | 1.275 MG | 0.031 MG |
| Riboflavin | 0.285 MG | 0.04 MG |
| Niacin | 9.2 MG | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | 0.6 MG | 0.067 MG |
| Folate | 110 UG | 109 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 338% more calcium than beet - beet has 16mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 894% more iron than beet - beet has 0.8mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both beets and hemp seeds are high in potassium. Hemp seed has 269% more potassium than beet - beet has 325mg of potassium per 100 grams and hemp seed has 1200mg 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 hemp seeds and beets contain small amounts of beta-carotene.
| Hemp Seeds | Beets | |
|---|---|---|
| beta-carotene | 7 UG | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than beet per 100 grams.
| Hemp Seeds | Beets | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.005 G |
| Total | 10.024 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than beet per 100 grams.
| Hemp Seeds | Beets | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.055 G |
| Total | 28.799 G | 0.055 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: Hemp Seeds (Seeds, hemp seed, hulled) and Beets (Beets, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Beets 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 beets or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and beet has 90% less calories than hemp seed - beet has 43 calories in 100g and hemp seed has 553 calories.
Does beets or hemp seeds have more carbohydrates?
By weight, beets and hemp seeds contain similar amounts of carbs - beet has 9.6g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does beets or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 340% more calcium than beet - beet has 16mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does beets or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 890% more iron than beet - beet has 0.8mg of iron in 100 grams and hemp seed has 8mg of iron.
Does beets or hemp seeds contain more potassium?
Both beets and hemp seeds are high in potassium. Hemp seed has 270% more potassium than beet - beet has 325mg of potassium in 100 grams and hemp seed has 1200mg of potassium.