Hemp Seeds vs. Pork

Nutrition comparison of Hemp Seeds and Cooked Pork


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

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

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

  • Both pork and hemp seeds are high in calories, potassium and protein.
  • Hemp seed has more niacin and folate, however, pork contains more pantothenic acid and Vitamin B12.
  • Hemp seed is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of hemp seeds and pork 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: Hemp Seeds (Seeds, hemp seed, hulled) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Pork src

Calories and Carbs

calories

Both pork and hemp seeds are high in calories. Hemp seed has 86% more calories than pork - pork has 297 calories per 100 grams and hemp seed has 553 calories.

For macronutrient ratios, hemp seeds is lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Pork
Protein 21% 36%
Carbohydrates 6% ~
Fat 73% 65%
Alcohol ~ ~

carbohydrates

Pork has less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

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

sugar

Pork has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and hemp seeds are high in protein. Hemp seed has 23% more protein than pork - pork has 25.7g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Pork is high in saturated fat and hemp seed has 40% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

cholesterol

Hemp seed has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.

Vitamins

Vitamin C

Pork and hemp seeds contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.

Vitamin A

Pork and hemp seeds contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.

Vitamin D

Pork has more Vitamin D than hemp seed - pork has 21iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.

Vitamin E

Pork and hemp seeds contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

The B Vitamins

Hemp seed has more niacin and folate, however, pork contains more pantothenic acid and Vitamin B12. Both hemp seeds and pork contain significant amounts of thiamin, riboflavin and Vitamin B6.

Hemp Seeds Pork
Thiamin 1.275 MG 0.706 MG
Riboflavin 0.285 MG 0.22 MG
Niacin 9.2 MG 4.206 MG
Pantothenic acid ~ 0.52 MG
Vitamin B6 0.6 MG 0.391 MG
Folate 110 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 218% more calcium than pork - pork has 22mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 516% more iron than pork - pork has 1.3mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Both pork and hemp seeds are high in potassium. Hemp seed has 231% more potassium than pork - pork has 362mg 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 pork per 100 grams.

Hemp Seeds Pork
alpha linoleic acid 10.024 G 0.07 G
Total 10.024 G 0.07 G

omega 6s

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

Hemp Seeds Pork
other omega 6 ~ 0.08 G
linoleic acid 27.459 G 1.64 G
Total 27.459 G 1.72 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: Hemp Seeds (Seeds, hemp seed, hulled) and Pork (Pork, fresh, ground, cooked) .

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