Brown Rice vs. Hemp Seeds

Nutrition comparison of Cooked Brown Rice and Hemp Seeds


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

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

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

  • Both brown rice and hemp seeds are high in calories.
  • Brown rice has signficantly less saturated fat than hemp seed.
  • Hemp seed has 66% less carbohydrates than brown rice.
  • Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brown rice contains more pantothenic acid.
  • Hemp seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of brown rice 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Hemp Seeds src

Calories and Carbs

calories

Both brown rice and hemp seeds are high in calories. Hemp seed has 350% more calories than brown rice - brown rice has 123 calories per 100 grams and hemp seed has 553 calories.

For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Hemp Seeds
Protein 9% 21%
Carbohydrates 84% 6%
Fat 7% 73%
Alcohol ~ ~

carbohydrates

Hemp seed has 66% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Hemp seed is an excellent source of dietary fiber and it has 150% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Brown rice and hemp seeds contain similar amounts of sugar - brown rice has 0.24g 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 10 times more protein than brown rice - brown rice has 2.7g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Brown rice has signficantly less saturated fat than hemp seed - brown rice has 0.26g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and brown rice contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.

Vitamin A

Hemp seeds and brown rice contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Brown rice and hemp seeds contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

Vitamin K

Brown rice and hemp seeds contain similar amounts of Vitamin K - brown rice 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, Vitamin B6 and folate, however, brown rice contains more pantothenic acid.

Brown Rice Hemp Seeds
Thiamin 0.178 MG 1.275 MG
Riboflavin 0.069 MG 0.285 MG
Niacin 2.561 MG 9.2 MG
Pantothenic acid 0.38 MG ~
Vitamin B6 0.123 MG 0.6 MG
Folate 9 UG 110 UG

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 22 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 13 times more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Hemp seed is an excellent source of potassium and it has 12 times more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and hemp seed has 1200mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Brown Rice Hemp Seeds
alpha linoleic acid 0.011 G 10.024 G
Total 0.011 G 10.024 G

omega 6s

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

Brown Rice Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 0.355 G 27.459 G
Total 0.355 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Hemp Seeds (Seeds, hemp seed, hulled) .

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