Soy Milk vs. Hemp Seeds
Nutrition comparison of Soy Milk 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 milk
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and hemp seeds:
- Both hemp seeds and soy milk are high in calcium.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Hemp seed is an excellent source of dietary fiber, iron, potassium and protein.
- Soy milk has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and soy milk has 92% less calories than hemp seed - hemp seed has 553 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much heavier in carbs, much lighter in fat and similar to hemp seeds for protein. Soy milk has a macronutrient ratio of 24:46:31 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Hemp Seeds | |
|---|---|---|
| Protein | 24% | 21% |
| Carbohydrates | 46% | 6% |
| Fat | 31% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and soy milk contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has 19 times more dietary fiber than soy milk - hemp seed has 4g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Hemp seeds and soy milk contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 11 times more protein than soy milk - hemp seed has 31.6g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and soy milk contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 54 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than hemp seed - soy milk has 3.7iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and soy milk contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Soy milk and hemp seeds contain similar amounts of Vitamin K - soy milk has 3ug 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, soy milk contains more Vitamin B12. Both soy milk and hemp seeds contain significant amounts of riboflavin.
| Soy Milk | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 1.275 MG |
| Riboflavin | 0.184 MG | 0.285 MG |
| Niacin | 0.425 MG | 9.2 MG |
| Vitamin B6 | 0.031 MG | 0.6 MG |
| Folate | 9 UG | 110 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both hemp seeds and soy milk are high in calcium. Soy milk has 76% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 17 times more iron than soy milk - hemp seed has 8mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 884% more potassium than soy milk - hemp seed has 1200mg of potassium per 100 grams and soy milk has 122mg 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 soy milk and hemp seeds contain small amounts of beta-carotene.
| Soy Milk | Hemp Seeds | |
|---|---|---|
| beta-carotene | 2 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 milk per 100 grams.
| Soy Milk | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 10.024 G |
| Total | 0.075 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.584 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.584 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 Milk (Soy milk, fortified) and Hemp Seeds (Seeds, hemp seed, hulled) .
Soy Milk g
()
|
Daily Values (%) |
Hemp Seeds 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 | |||
FAQ
Does hemp seeds or soy milk contain more calories in 100 grams?Hemp seed is high in calories and soy milk has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and soy milk has 43 calories.
Does hemp seeds or soy milk have more carbohydrates?
By weight, hemp seeds and soy milk contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does hemp seeds or soy milk contain more calcium?
Both hemp seeds and soy milk are high in calcium. Soy milk has 80% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does hemp seeds or soy milk contain more iron?
Hemp seed is an abundant source of iron and it has 17 times more iron than soy milk - hemp seed has 8mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does hemp seeds or soy milk contain more potassium?
Hemp seed is a rich source of potassium and it has 880% more potassium than soy milk - hemp seed has 1200mg of potassium in 100 grams and soy milk has 122mg of potassium.