Yogurt vs. Hemp Seeds

Nutrition comparison of 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 yogurt versus hemp seeds (100g each) below using 2020 USDA and NIH data[1].

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

  • Both hemp seeds and yogurt are high in calcium.
  • Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more pantothenic acid and Vitamin B12.
  • Hemp seed is an excellent source of dietary fiber, iron, potassium and protein.
  • Yogurt has 54% less saturated fat than hemp seed.
Detailed nutritional comparison of 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: Yogurt (Yogurt, plain, whole milk) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Hemp Seeds src

Calories and Carbs

calories

Hemp seed is high in calories and yogurt has 89% less calories than hemp seed - hemp seed has 553 calories per 100 grams and yogurt has 61 calories.

For macronutrient ratios, yogurt is much heavier in carbs, much lighter in fat and similar to hemp seeds for protein. Yogurt has a macronutrient ratio of 22:30:48 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Hemp Seeds
Protein 22% 21%
Carbohydrates 30% 6%
Fat 48% 73%
Alcohol ~ ~

carbohydrates

Hemp seeds and yogurt contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

dietary fiber

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

sugar

Hemp seeds and yogurt contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and yogurt has 4.7g of sugar.

Protein

protein

Hemp seed is an excellent source of protein and it has 810% more protein than yogurt - hemp seed has 31.6g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Yogurt has 54% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

cholesterol

Hemp seed has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Yogurt has 26 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.

Vitamin D

Yogurt and hemp seeds contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.

Vitamin E

Hemp seeds and yogurt contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

Yogurt and hemp seeds contain similar amounts of Vitamin K - 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, yogurt contains more pantothenic acid and Vitamin B12. Both yogurt and hemp seeds contain significant amounts of riboflavin.

Yogurt Hemp Seeds
Thiamin 0.029 MG 1.275 MG
Riboflavin 0.142 MG 0.285 MG
Niacin 0.075 MG 9.2 MG
Pantothenic acid 0.389 MG ~
Vitamin B6 0.032 MG 0.6 MG
Folate 7 UG 110 UG
Vitamin B12 0.37 UG ~

Minerals

calcium

Both hemp seeds and yogurt are high in calcium. Yogurt has 73% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and yogurt has 121mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 158 times more iron than yogurt - hemp seed has 8mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Hemp seed is an excellent source of potassium and it has 674% more potassium than yogurt - hemp seed has 1200mg of potassium per 100 grams and yogurt has 155mg 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 yogurt and hemp seeds contain small amounts of beta-carotene.

Yogurt Hemp Seeds
beta-carotene 5 UG 7 UG

Omega-3 and Omega-6

omega 3s

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

Yogurt Hemp Seeds
alpha linoleic acid 0.027 G 10.024 G
Total 0.027 G 10.024 G

omega 6s

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

Yogurt Hemp Seeds
linoleic acid 0.065 G 27.459 G
other omega 6 ~ 1.34 G
Total 0.065 G 28.799 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 Yogurt or Hemp Seeds .

Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Hemp Seeds (Seeds, hemp seed, hulled) .

Yogurt g

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G Water G
G Starch G
G Alcohol G


FAQ

Does hemp seeds or yogurt contain more calories in 100 grams?
Hemp seed is high in calories and yogurt has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and yogurt has 61 calories.

Does hemp seeds or yogurt contain more calcium?
Both hemp seeds and yogurt are high in calcium. Yogurt has 70% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and yogurt has 121mg of calcium.

Does hemp seeds or yogurt contain more iron?
Hemp seed is an abundant source of iron and it has 158 times more iron than yogurt - hemp seed has 8mg of iron in 100 grams and yogurt has 0.05mg of iron.

Does hemp seeds or yogurt contain more potassium?
Hemp seed is a rich source of potassium and it has 670% more potassium than yogurt - hemp seed has 1200mg of potassium in 100 grams and yogurt has 155mg of potassium.

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