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 2020 USDA and NIH data[1].

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

  • Both hemp seeds and egg are high in calcium, calories and protein.
  • Egg has 11 times less carbohydrates than hemp seed.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
  • Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, egg contains more pantothenic acid and Vitamin B12.
  • Hemp seed is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of egg 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: Egg (Egg, whole, raw, fresh) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.

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Here's an infographic summarizing the nutritional differences between egg and hemp seeds. marks particularly rich nutrients.

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nutrition comparison of egg vs. hemp seeds

Calories and Carbs

calories

Both hemp seeds and egg are high in calories. Hemp seed has 287% more calories than egg - hemp seed has 553 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is heavier in protein, lighter in carbs and lighter in fat compared to hemp seeds per calorie. Egg has a macronutrient ratio of 36:2:62 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Hemp Seeds
Protein 36% 21%
Carbohydrates 2% 6%
Fat 62% 73%
Alcohol ~ ~

carbohydrates

Egg has 11 times less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

dietary fiber

Hemp seed is an 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 151% more protein than egg - hemp seed has 31.6g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Egg has 32% 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

Both egg and hemp seeds are low in trans fat - egg has 0.04g of trans fat per 100 grams and hemp seed does not contain significant amounts.

cholesterol

Egg is high in cholesterol and hemp seed has less cholesterol than egg - egg has 372mg of cholesterol 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 an excellent source of Vitamin A and it has 159 times 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.

Vitamin K

Egg and hemp seeds contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

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 25% more calcium than egg - hemp seed has 70mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 354% more iron than egg - hemp seed has 8mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Hemp seed is an excellent source of potassium and it has 770% 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 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 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 Egg or Hemp Seeds .

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

Egg 100g

( 100 g )
Daily Values (%)

Hemp Seeds 100g

( 100 g )
143KCAL 7%
calories 287%
553KCAL 28%
0.72G 0.3%
carbohydrates >999%
8.7G 4%
dietary fiber >999%
4G 16%
0.37G sugar 305% 1.5G
9.5G 15%
total fat 416%
49G 76%
3.1G 17%
saturated fat 48%
4.6G 26%
3.7G monounsaturated fat 46% 5.4G
1.9G polyunsaturated fat >999% 38G
0.04G >999% trans fat
372MG >999% cholesterol
142MG 10%
>999% sodium
5MG 0.3%
Vitamins and Minerals
160UG 23%
>999% Vitamin A
1UG 0.1%
Vitamin C >999%
0.5MG 1%
82IU 16%
>999% Vitamin D
56MG 6%
calcium 25%
70MG 7%
1.8MG 10%
iron 344%
8MG 44%
12MG 4%
magnesium >999%
700MG 226%
138MG 6%
potassium 770%
1200MG 52%
0.04MG 4%
thiamin (Vit B1) >999%
1.3MG 116%
0.46MG 42%
64% riboflavin (Vit B2)
0.28MG 26%
0.08MG 1%
niacin (Vit B3) >999%
9.2MG 66%
0.17MG 13%
Vitamin B6 253%
0.6MG 46%
1.5MG 31%
>999% pantothenic acid (Vit B5)
47UG 12%
folate (Vit B9) 134%
110UG 28%
0.89UG 37%
>999% Vitamin B12
1.1MG 7%
37% Vitamin E
0.8MG 5%
0.3UG 0.3%
>999% Vitamin K
13G 25%
protein 146%
32G 63%
294MG 69%
>999% choline
0.07MG 6%
copper >999%
1.6MG 133%
>999% fluoride
0.03MG 2%
manganese >999%
7.6MG 422%
198MG 28%
phosphorus 733%
1650MG 236%
31UG 56%
>999% selenium
1.3MG 16%
zinc 661%
9.9MG 124%
76G >999% Water 5G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7).

FAQ

Does hemp seeds or egg contain more calories in 100 grams?
Both hemp seeds and egg are high in calories. Hemp seed has 290% more calories than egg - hemp seed has 553 calories in 100g and egg has 143 calories.

Is hemp seeds or egg better for protein?
Both hemp seeds and egg are high in protein. Hemp seed has 150% more protein than egg - hemp seed has 31.6g of protein per 100 grams and egg has 12.6g of protein.

Does hemp seeds or egg contain more calcium?
Both hemp seeds and egg are high in calcium. Hemp seed has 30% more calcium than egg - hemp seed has 70mg of calcium in 100 grams and egg has 56mg of calcium.

Does hemp seeds or egg contain more iron?
Hemp seed is an abundant source of iron and it has 350% more iron than egg - hemp seed has 8mg of iron in 100 grams and egg has 1.8mg of iron.

Does hemp seeds or egg contain more potassium?
Hemp seed is a rich source of potassium and it has 770% more potassium than egg - hemp seed has 1200mg of potassium in 100 grams and egg has 138mg of potassium.