Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and soy protein powder:
Both hemp seeds and soy protein powder are high in calories. Hemp seed has 43% more calories than soy protein powder - hemp seed has 553 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, hemp seeds is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Soy Protein Powder | |
|---|---|---|
| Protein | 21% | 57% |
| Carbohydrates | 6% | 30% |
| Fat | 73% | 13% |
| Alcohol | ~ | ~ |
Hemp seed has 70% less carbohydrates than soy protein powder - hemp seed has 8.7g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both hemp seeds and soy protein powder are high in dietary fiber. Soy protein powder has 68% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and hemp seed has 93% less sugar than soy protein powder - hemp seed has 1.5g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both hemp seeds and soy protein powder are high in protein. Soy protein powder has 76% more protein than hemp seed - hemp seed has 31.6g of protein per 100 grams and soy protein powder has 55.6g of protein.
Soy protein powder has 3.1 times less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Hemp seeds and soy protein powder contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Hemp seeds and soy protein powder contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Hemp seed has more Vitamin E than soy protein powder - hemp seed has 0.8mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Hemp seed has more thiamin, niacin and Vitamin B6, however, soy protein powder contains more folate. Both hemp seeds and soy protein powder contain significant amounts of riboflavin.
| Hemp Seeds | Soy Protein Powder | |
|---|---|---|
| Thiamin | 1.275 MG | 0.288 MG |
| Riboflavin | 0.285 MG | 0.164 MG |
| Niacin | 9.2 MG | 2.357 MG |
| Vitamin B6 | 0.6 MG | 0.164 MG |
| Folate | 110 UG | 289 UG |
Both hemp seeds and soy protein powder are high in calcium. Soy protein powder has 154% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both hemp seeds and soy protein powder are high in iron. Soy protein powder has 51% more iron than hemp seed - hemp seed has 8mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both hemp seeds and soy protein powder are high in potassium. Hemp seed has 29% more potassium than soy protein powder - hemp seed has 1200mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than soy protein powder per 100 grams.
| Hemp Seeds | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.32 G |
| Total | 10.024 G | 0.32 G |
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than soy protein powder per 100 grams.
| Hemp Seeds | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 2.381 G |
| Total | 28.799 G | 2.381 G |
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 Soy Protein Powder (Protein powder, soy based, NFS) .
Hemp Seeds g
()
|
Daily Values (%) |
Soy Protein Powder 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||