Soy Flour vs. Hemp Seeds

Nutrition comparison of Soy Flour and Hemp Seeds


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

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

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

  • Both hemp seeds and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has 5.2 times less sugar than soy flour.
  • Hemp seed has more niacin, however, soy flour contains more pantothenic acid and folate.
  • Soy flour has 72% less saturated fat than hemp seed.
Detailed nutritional comparison of soy flour 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: Soy Flour (Soy flour, low-fat) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Soy Flour src
Image of Hemp Seeds src

Calories and Carbs

calories

Both hemp seeds and soy flour are high in calories. Hemp seed has 49% more calories than soy flour - hemp seed has 553 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Soy flour has a macronutrient ratio of 49:31:20 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Hemp Seeds
Protein 49% 21%
Carbohydrates 31% 6%
Fat 20% 73%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and hemp seed has 72% less carbohydrates than soy flour - hemp seed has 8.7g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both hemp seeds and soy flour are high in dietary fiber. Soy flour has 300% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Hemp seed has 5.2 times less sugar than soy flour - hemp seed has 1.5g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both hemp seeds and soy flour are high in protein. Soy flour has 58% more protein than hemp seed - hemp seed has 31.6g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has 72% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and soy flour contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Hemp seeds and soy flour contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin E

Hemp seeds and soy flour contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Soy flour and hemp seeds contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

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

Soy Flour Hemp Seeds
Thiamin 1.088 MG 1.275 MG
Riboflavin 0.28 MG 0.285 MG
Niacin 2.95 MG 9.2 MG
Pantothenic acid 1.55 MG ~
Vitamin B6 1.05 MG 0.6 MG
Folate 289 UG 110 UG

Minerals

calcium

Both hemp seeds and soy flour are high in calcium. Soy flour has 307% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both hemp seeds and soy flour are high in iron. Hemp seed is very similar to hemp seed for iron - hemp seed has 8mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both hemp seeds and soy flour are high in potassium. Soy flour has 109% more potassium than - hemp seed has 1200mg of potassium per 100 grams and soy flour has 2090mg 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,

Soy Flour Hemp Seeds
beta-carotene 24 UG 7 UG

Omega-3 and Omega-6

omega 3s

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

Soy Flour Hemp Seeds
alpha linoleic acid 0.555 G 10.024 G
Total 0.555 G 10.024 G

omega 6s

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

Soy Flour Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 3.66 G 27.459 G
Total 3.66 G 28.799 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: Soy Flour (Soy flour, low-fat) and Hemp Seeds (Seeds, hemp seed, hulled) .

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