Feta Cheese vs. Hemp Seeds
Nutrition comparison of Feta Cheese and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and hemp seeds:
- Both hemp seeds and feta cheese are high in calcium, calories and protein.
- Feta cheese is a great source of Vitamin A.
- Hemp seed has more thiamin, niacin and folate, however, feta cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and feta cheese are high in calories. Hemp seed has 109% more calories than feta cheese - hemp seed has 553 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is similar to hemp seeds for protein, carbs and fat. Feta cheese has a macronutrient ratio of 21:6:73 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Hemp Seeds | |
|---|---|---|
| Protein | 21% | 21% |
| Carbohydrates | 6% | 6% |
| Fat | 73% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and feta cheese contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - hemp seed has 4g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both hemp seeds and feta cheese are high in protein. Hemp seed has 122% more protein than feta cheese - hemp seed has 31.6g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and hemp seed has 65% less saturated fat than feta cheese - hemp seed has 4.6g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Hemp seed has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and feta cheese contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has 124 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than hemp seed - feta cheese has 16iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and feta cheese contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Feta cheese and hemp seeds contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin and folate, however, feta cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both feta cheese and hemp seeds contain significant amounts of Vitamin B6.
| Feta Cheese | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.154 MG | 1.275 MG |
| Riboflavin | 0.844 MG | 0.285 MG |
| Niacin | 0.991 MG | 9.2 MG |
| Pantothenic acid | 0.967 MG | ~ |
| Vitamin B6 | 0.424 MG | 0.6 MG |
| Folate | 32 UG | 110 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both hemp seeds and feta cheese are high in calcium. Feta cheese has 604% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 11 times more iron than feta cheese - hemp seed has 8mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 18 times more potassium than feta cheese - hemp seed has 1200mg of potassium per 100 grams and feta cheese has 62mg 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 feta cheese and hemp seeds contain small amounts of beta-carotene.
| Feta Cheese | Hemp Seeds | |
|---|---|---|
| beta-carotene | 3 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than feta cheese per 100 grams.
| Feta Cheese | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 10.024 G |
| Total | 0.265 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.326 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.326 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: Feta Cheese (Cheese, feta) and Hemp Seeds (Seeds, hemp seed, hulled) .
Feta Cheese g
()
|
Daily Values (%) |
Hemp Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 feta cheese contain more calories in 100 grams?Both hemp seeds and feta cheese are high in calories. Hemp seed has 110% more calories than feta cheese - hemp seed has 553 calories in 100g and feta cheese has 265 calories.
Does hemp seeds or feta cheese contain more calcium?
Both hemp seeds and feta cheese are high in calcium. Feta cheese has 600% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does hemp seeds or feta cheese contain more iron?
Hemp seed is an abundant source of iron and it has 11 times more iron than feta cheese - hemp seed has 8mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does hemp seeds or feta cheese contain more potassium?
Hemp seed is a rich source of potassium and it has 18 times more potassium than feta cheese - hemp seed has 1200mg of potassium in 100 grams and feta cheese has 62mg of potassium.