Egg vs. Hemp Seeds

Nutrition comparison of Egg 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 versus hemp seeds (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Egg source
Image of Hemp Seeds source

Calories and Carbs

calories

Both hemp seeds and egg are high in calories - hemp seed has 553kcal of calories per 100 grams and egg has 143kcal of calories.

dietary fiber

Hemp seed is a excellent source of dietary fiber and it has more dietary fiber than egg - hemp seed has 4g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Hemp seeds and egg contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and egg has 0.37g of sugar.

Protein

protein

Both hemp seeds and egg are high in protein - hemp seed has 31.6g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Egg has less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Egg and hemp seeds contain similar amounts of trans fat - egg has 0.04g of trans fat per 100 grams and hemp seed does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Egg is a excellent source of Vitamin A and it has more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than hemp seed - egg has 82iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.

Vitamin E

Hemp seeds and egg contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

The B Vitamins

Hemp seed has more thiamin, niacin, vitamin b6 and folate, however, egg contains more pantothenic acid and vitamin b12. Both egg and hemp seeds contain significant amounts of riboflavin.

Egg Hemp Seeds
Thiamin 0.04 MG 1.275 MG
Riboflavin 0.457 MG 0.285 MG
Niacin 0.075 MG 9.2 MG
Pantothenic acid 1.533 MG ~
Vitamin B6 0.17 MG 0.6 MG
Folate 47 UG 110 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Both hemp seeds and egg are high in calcium - hemp seed has 70mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Hemp seed is a excellent source of iron and it has more iron than egg - hemp seed has 8mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Hemp seed is a excellent source of potassium and it has more potassium than egg - hemp seed has 1200mg of potassium per 100 grams and egg has 138mg 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 has more lutein + zeaxanthin than hemp seed per 100 grams.

Egg Hemp Seeds
lutein + zeaxanthin 503 UG ~
beta-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, Hemp seed has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than hemp seed per 100 grams.

Egg Hemp Seeds
alpha linoleic acid 0.048 G 10.024 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 10.024 G

omega 6s

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

Egg Hemp Seeds
other omega 6 0.012 G 1.34 G
linoleic acid 1.555 G 27.459 G
Total 1.567 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 (Egg, whole, raw, fresh) and Hemp Seeds (Seeds, hemp seed, hulled) .

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Egg
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