Hemp Seeds vs. Broccoli

Nutrition comparison of Hemp Seeds and Broccoli

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of hemp seeds versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in hemp seeds and broccoli:

  • Both hemp seeds and broccoli are high in calcium, dietary fiber and potassium.
  • Broccoli has signficantly less saturated fat than hemp seed.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
  • Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, broccoli contains more pantothenic acid.
  • Hemp seed is an excellent source of iron and protein.
Detailed nutritional comparison of hemp seeds and broccoli 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: Hemp Seeds (Seeds, hemp seed, hulled) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.

Image of Hemp Seeds src
Image of Broccoli src

Calories and Carbs

calories

Hemp seed is high in calories and broccoli has 94% less calories than hemp seed - hemp seed has 553 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, hemp seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Broccoli
Protein 21% 27%
Carbohydrates 6% 64%
Fat 73% 9%
Alcohol ~ ~

carbohydrates

Hemp seeds and broccoli contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both hemp seeds and broccoli are high in dietary fiber. Hemp seed has 54% more dietary fiber than broccoli - hemp seed has 4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Hemp seeds and broccoli contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Hemp seed is an excellent source of protein and it has 10 times more protein than broccoli - hemp seed has 31.6g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Broccoli has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 177 times more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Broccoli has 30 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Hemp seeds and broccoli contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has more Vitamin K than hemp seed - broccoli has 101.6ug 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, broccoli contains more pantothenic acid. Both hemp seeds and broccoli contain significant amounts of folate.

Hemp Seeds Broccoli
Thiamin 1.275 MG 0.071 MG
Riboflavin 0.285 MG 0.117 MG
Niacin 9.2 MG 0.639 MG
Pantothenic acid ~ 0.573 MG
Vitamin B6 0.6 MG 0.175 MG
Folate 110 UG 63 UG

Minerals

calcium

Both hemp seeds and broccoli are high in calcium. Hemp seed has 49% more calcium than broccoli - hemp seed has 70mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 989% more iron than broccoli - hemp seed has 8mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both hemp seeds and broccoli are high in potassium. Hemp seed has 280% more potassium than broccoli - hemp seed has 1200mg of potassium per 100 grams and broccoli has 316mg 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,

Hemp Seeds Broccoli
beta-carotene 7 UG 361 UG
alpha-carotene ~ 25 UG
lutein + zeaxanthin ~ 1403 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than broccoli per 100 grams.

Hemp Seeds Broccoli
alpha linoleic acid 10.024 G 0.0215 G
Total 10.024 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, hemp seed has more linoleic acid than broccoli per 100 grams.

Hemp Seeds Broccoli
other omega 6 0.312 G 0.006 G
linoleic acid 27.459 G 0.049 G
Total 27.771 G 0.055 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 Hemp Seeds or Broccoli .

Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Broccoli (Broccoli, raw) .

Hemp Seeds 100g

( 100 g )
Daily Values (%)

Broccoli 100g

( 100 g )
553KCAL 28%
>999% calories
34KCAL 2%
8.7G 4%
32% carbohydrates
6.6G 3%
4G 16%
54% dietary fiber
2.6G 10%
1.5G sugar 13% 1.7G
49G 76%
>999% total fat
0.37G 1%
4.6G 26%
>999% saturated fat
0.11G 1%
5.4G >999% monounsaturated fat 0.03G
38G >999% polyunsaturated fat 0.11G
5MG 0.3%
sodium 560%
33MG 2%
Vitamins and Minerals
1UG 0.1%
Vitamin A >999%
31UG 4%
0.5MG 1%
Vitamin C >999%
89MG 119%
70MG 7%
49% calcium
47MG 5%
8MG 44%
996% iron
0.73MG 4%
700MG 226%
>999% magnesium
21MG 7%
1200MG 52%
280% potassium
316MG 14%
1.3MG 116%
>999% thiamin (Vit B1)
0.07MG 7%
0.28MG 26%
133% riboflavin (Vit B2)
0.12MG 11%
9.2MG 66%
>999% niacin (Vit B3)
0.64MG 5%
0.6MG 46%
233% Vitamin B6
0.18MG 14%
pantothenic acid (Vit B5) >999%
0.57MG 12%
110UG 28%
75% folate (Vit B9)
63UG 16%
0.8MG 5%
3% Vitamin E
0.78MG 5%
Vitamin K >999%
102UG 113%
32G 63%
>999% protein
2.8G 6%
choline >999%
19MG 4%
1.6MG 133%
>999% copper
0.05MG 4%
7.6MG 422%
>999% manganese
0.21MG 12%
1650MG 236%
>999% phosphorus
66MG 9%
selenium >999%
2.5UG 5%
9.9MG 124%
>999% zinc
0.41MG 5%
5G Water >999% 89G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does hemp seeds or broccoli contain more calories in 100 grams?
Hemp seed is high in calories and broccoli has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and broccoli has 34 calories.

Does hemp seeds or broccoli have more carbohydrates?
By weight, hemp seeds and broccoli contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does hemp seeds or broccoli contain more calcium?
Both hemp seeds and broccoli are high in calcium. Hemp seed has 50% more calcium than broccoli - hemp seed has 70mg of calcium in 100 grams and broccoli has 47mg of calcium.

Does hemp seeds or broccoli contain more iron?
Hemp seed is an abundant source of iron and it has 990% more iron than broccoli - hemp seed has 8mg of iron in 100 grams and broccoli has 0.73mg of iron.

Does hemp seeds or broccoli contain more potassium?
Both hemp seeds and broccoli are high in potassium. Hemp seed has 280% more potassium than broccoli - hemp seed has 1200mg of potassium in 100 grams and broccoli has 316mg of potassium.