Hemp Seeds vs. Soy Protein Powder

Nutrition comparison of Hemp Seeds and Soy Protein Powder


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 calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has 70% less carbohydrates than soy protein powder.
  • Hemp seed has more thiamin, niacin and Vitamin B6, however, soy protein powder contains more folate.
  • Soy protein powder has 3.1 times less saturated fat than hemp seed.
Detailed nutritional comparison of hemp seeds and soy protein powder 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 Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Hemp Seeds or Soy Protein Powder .

Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does hemp seeds or soy protein powder contain more calories in 100 grams?
Both hemp seeds and soy protein powder are high in calories. Hemp seed has 40% more calories than soy protein powder - hemp seed has 553 calories in 100g and soy protein powder has 388 calories.

Is hemp seeds or soy protein powder better for protein?
Both hemp seeds and soy protein powder are high in protein. Soy protein powder has 80% more protein than hemp seed - hemp seed has 31.6g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does hemp seeds or soy protein powder contain more calcium?
Both hemp seeds and soy protein powder are high in calcium. Soy protein powder has 150% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does hemp seeds or soy protein powder contain more iron?
Both hemp seeds and soy protein powder are high in iron. Soy protein powder has 50% more iron than hemp seed - hemp seed has 8mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does hemp seeds or soy protein powder contain more potassium?
Both hemp seeds and soy protein powder are high in potassium. Hemp seed has 30% more potassium than soy protein powder - hemp seed has 1200mg of potassium in 100 grams and soy protein powder has 933mg of potassium.