Greek Yogurt vs. Hemp Seeds

Nutrition comparison of Greek Yogurt and Hemp Seeds

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

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

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

  • Both hemp seeds and greek yogurt are high in calcium and protein.
  • Greek yogurt has 73% less saturated fat than hemp seed.
  • Greek yogurt has signficantly more Vitamin A than hemp seed.
  • Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12.
  • Hemp seed is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Hemp Seeds src

Calories and Carbs

calories

Hemp seed is high in calories and greek yogurt has 87% less calories than hemp seed - hemp seed has 553 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Hemp Seeds
Protein 55% 21%
Carbohydrates 22% 6%
Fat 24% 73%
Alcohol ~ ~

carbohydrates

Hemp seeds and greek yogurt contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

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

sugar

Hemp seeds and greek yogurt contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both hemp seeds and greek yogurt are high in protein. Hemp seed has 217% more protein than greek yogurt - hemp seed has 31.6g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Greek yogurt has 73% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and hemp seeds are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and hemp seed does not contain significant amounts.

cholesterol

Hemp seed has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.

Vitamins

Vitamin C

Hemp seeds and greek yogurt contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Hemp seeds and greek yogurt contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Greek yogurt and hemp seeds contain similar amounts of Vitamin K - greek yogurt 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, niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12. Both greek yogurt and hemp seeds contain significant amounts of riboflavin.

Greek Yogurt Hemp Seeds
Thiamin 0.044 MG 1.275 MG
Riboflavin 0.233 MG 0.285 MG
Niacin 0.197 MG 9.2 MG
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG 0.6 MG
Folate 12 UG 110 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both hemp seeds and greek yogurt are high in calcium. Greek yogurt has 64% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 197 times more iron than greek yogurt - hemp seed has 8mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Hemp seed is an excellent source of potassium and it has 751% more potassium than greek yogurt - hemp seed has 1200mg of potassium per 100 grams and greek yogurt has 141mg 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 greek yogurt and hemp seeds contain small amounts of beta-carotene.

Greek Yogurt Hemp Seeds
beta-carotene 6 UG 7 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Hemp Seeds
alpha linoleic acid 0.007 G 10.024 G
Total 0.007 G 10.024 G

omega 6s

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

Greek Yogurt Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 0.065 G 27.459 G
Total 0.065 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Hemp Seeds (Seeds, hemp seed, hulled) .

Greek Yogurt g

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FAQ

Does hemp seeds or greek yogurt contain more calories in 100 grams?
Hemp seed is high in calories and greek yogurt has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and greek yogurt has 73 calories.

Is hemp seeds or greek yogurt better for protein?
Both hemp seeds and greek yogurt are high in protein. Hemp seed has 220% more protein than greek yogurt - hemp seed has 31.6g of protein per 100 grams and greek yogurt has 10g of protein.

Does hemp seeds or greek yogurt contain more calcium?
Both hemp seeds and greek yogurt are high in calcium. Greek yogurt has 60% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does hemp seeds or greek yogurt contain more iron?
Hemp seed is an abundant source of iron and it has 197 times more iron than greek yogurt - hemp seed has 8mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does hemp seeds or greek yogurt contain more potassium?
Hemp seed is a rich source of potassium and it has 750% more potassium than greek yogurt - hemp seed has 1200mg of potassium in 100 grams and greek yogurt has 141mg of potassium.