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.
Detailed nutritional comparison of feta cheese and hemp seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Feta Cheese src
Image of Hemp Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Feta Cheese or Hemp Seeds .

Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Hemp Seeds (Seeds, hemp seed, hulled) .

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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.