Egg Yolk vs. Hemp Seeds
Nutrition comparison of Egg Yolk and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and hemp seeds:
- Both hemp seeds and egg yolk are high in calcium, calories, iron and protein.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- Hemp seed has more thiamin and niacin, however, egg yolk contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and egg yolk are high in calories. Hemp seed has 72% more calories than egg yolk - hemp seed has 553 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is similar to hemp seeds for protein, carbs and fat. Egg yolk has a macronutrient ratio of 20:5:75 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Hemp Seeds | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 5% | 6% |
| Fat | 75% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and egg yolk contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - hemp seed has 4g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Hemp seeds and egg yolk contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both hemp seeds and egg yolk are high in protein. Hemp seed has 99% more protein than egg yolk - hemp seed has 31.6g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and hemp seed has 52% less saturated fat than egg yolk - hemp seed has 4.6g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and hemp seed has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and egg yolk contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 380 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than hemp seed - egg yolk has 218iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Egg yolk has 223% more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Egg yolk and hemp seeds contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin and niacin, however, egg yolk contains more pantothenic acid and Vitamin B12. Both egg yolk and hemp seeds contain significant amounts of riboflavin, Vitamin B6 and folate.
| Egg Yolk | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.176 MG | 1.275 MG |
| Riboflavin | 0.528 MG | 0.285 MG |
| Niacin | 0.024 MG | 9.2 MG |
| Pantothenic acid | 2.99 MG | ~ |
| Vitamin B6 | 0.35 MG | 0.6 MG |
| Folate | 146 UG | 110 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both hemp seeds and egg yolk are high in calcium. Egg yolk has 84% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both hemp seeds and egg yolk are high in iron. Hemp seed has 191% more iron than egg yolk - hemp seed has 8mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 10 times more potassium than egg yolk - hemp seed has 1200mg of potassium per 100 grams and egg yolk has 109mg 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,
| Egg Yolk | Hemp Seeds | |
|---|---|---|
| beta-carotene | 88 UG | 7 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than hemp seed per 100 grams.
| Egg Yolk | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 10.024 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 3.538 G | 27.459 G |
| Total | 3.538 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: Egg Yolk (Egg, yolk, raw, fresh) and Hemp Seeds (Seeds, hemp seed, hulled) .
Egg Yolk 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 egg yolk contain more calories in 100 grams?Both hemp seeds and egg yolk are high in calories. Hemp seed has 70% more calories than egg yolk - hemp seed has 553 calories in 100g and egg yolk has 322 calories.
Does hemp seeds or egg yolk contain more calcium?
Both hemp seeds and egg yolk are high in calcium. Egg yolk has 80% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does hemp seeds or egg yolk contain more iron?
Both hemp seeds and egg yolk are high in iron. Hemp seed has 190% more iron than egg yolk - hemp seed has 8mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does hemp seeds or egg yolk contain more potassium?
Hemp seed is a rich source of potassium and it has 10 times more potassium than egg yolk - hemp seed has 1200mg of potassium in 100 grams and egg yolk has 109mg of potassium.