Hemp Seeds vs. Pea Shoots
Nutrition comparison of Hemp Seeds and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and pea shoots:
- Both hemp seeds and pea shoots are high in dietary fiber.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6.
- Hemp seed is an excellent source of calcium, iron, potassium and protein.
- Pea shoot has signficantly less saturated fat than hemp seed.
- Pea shoot is an excellent source of Vitamin C.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and pea shoot has 94% less calories than hemp seed - hemp seed has 553 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, hemp seeds is much lighter in carbs, much heavier in fat and similar to pea shoots for protein. Hemp seeds has a macronutrient ratio of 21:6:73 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Pea Shoots | |
|---|---|---|
| Protein | 21% | 23% |
| Carbohydrates | 6% | 69% |
| Fat | 73% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and pea shoots contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both hemp seeds and pea shoots are high in dietary fiber. Hemp seed has 67% more dietary fiber than pea shoot - hemp seed has 4g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Hemp seeds and pea shoots contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 12 times more protein than pea shoot - hemp seed has 31.6g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Pea shoot has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has 48 times more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Hemp seeds and pea shoots contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Hemp seed has more Vitamin E than pea shoot - hemp seed has 0.8mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6. Both hemp seeds and pea shoots contain significant amounts of folate.
| Hemp Seeds | Pea Shoots | |
|---|---|---|
| Thiamin | 1.275 MG | 0.1 MG |
| Riboflavin | 0.285 MG | 0.05 MG |
| Niacin | 9.2 MG | 1 MG |
| Vitamin B6 | 0.6 MG | 0.1 MG |
| Folate | 110 UG | 62 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 192% more calcium than pea shoot - hemp seed has 70mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 526% more iron than pea shoot - hemp seed has 8mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 650% more potassium than pea shoot - hemp seed has 1200mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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: Hemp Seeds (Seeds, hemp seed, hulled) and Pea Shoots (ORGANIC PEA SHOOTS) .
Hemp Seeds g
()
|
Daily Values (%) |
Pea Shoots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does hemp seeds or pea shoots contain more calories in 100 grams?Hemp seed is high in calories and pea shoot has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and pea shoot has 35 calories.
Does hemp seeds or pea shoots have more carbohydrates?
By weight, hemp seeds and pea shoots contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does hemp seeds or pea shoots contain more calcium?
Hemp seed is a rich source of calcium and it has 190% more calcium than pea shoot - hemp seed has 70mg of calcium in 100 grams and pea shoot has 24mg of calcium.
Does hemp seeds or pea shoots contain more iron?
Hemp seed is an abundant source of iron and it has 530% more iron than pea shoot - hemp seed has 8mg of iron in 100 grams and pea shoot has 1.3mg of iron.
Does hemp seeds or pea shoots contain more potassium?
Hemp seed is a rich source of potassium and it has 650% more potassium than pea shoot - hemp seed has 1200mg of potassium in 100 grams and pea shoot has 160mg of potassium.