Whole Wheat Bread vs. Hemp Seeds

Nutrition comparison of Whole Wheat Bread and Hemp Seeds


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

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

For a quick recap of significant nutrients and differences in whole wheat bread and hemp seeds:

  • Both whole wheat bread and hemp seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has 3.2 times less sugar than whole wheat bread.
  • Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, whole wheat bread contains more pantothenic acid.
  • Whole wheat bread has signficantly less saturated fat than hemp seed.
Detailed nutritional comparison of whole wheat bread 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Hemp Seeds src

Calories and Carbs

calories

Both whole wheat bread and hemp seeds are high in calories. Hemp seed has 109% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and hemp seed has 553 calories.

Whole Wheat Bread Hemp Seeds
Protein 20% 21%
Carbohydrates 65% 6%
Fat 14% 73%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and hemp seed has 80% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Both whole wheat bread and hemp seeds are high in dietary fiber. Whole wheat bread has 85% more dietary fiber than hemp seed - whole wheat bread has 7.4g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Hemp seed has 3.2 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and hemp seed has 1.5g of sugar.

Protein

protein

Both whole wheat bread and hemp seeds are high in protein. Hemp seed has 136% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Whole wheat bread has signficantly less saturated fat than hemp seed - whole wheat bread has 0.87g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

Vitamins

Vitamin C

Whole wheat bread and hemp seeds contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.

Vitamin A

Hemp seeds and whole wheat bread contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and hemp seeds contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

Vitamin K

Whole wheat bread and hemp seeds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

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

Whole Wheat Bread Hemp Seeds
Thiamin 0.279 MG 1.275 MG
Riboflavin 0.131 MG 0.285 MG
Niacin 4.042 MG 9.2 MG
Pantothenic acid 0.336 MG ~
Vitamin B6 0.263 MG 0.6 MG
Folate 75 UG 110 UG

Minerals

calcium

Both whole wheat bread and hemp seeds are high in calcium. Whole wheat bread has 47% more calcium than hemp seed - whole wheat bread has 103mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Both whole wheat bread and hemp seeds are high in iron. Hemp seed has 218% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Both whole wheat bread and hemp seeds are high in potassium. Hemp seed has 422% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and hemp seed has 1200mg 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 whole wheat bread and hemp seeds contain small amounts of beta-carotene.

Whole Wheat Bread Hemp Seeds
beta-carotene 1 UG 7 UG
lutein + zeaxanthin 94 UG ~

Omega-3 and Omega-6

omega 3s

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

Whole Wheat Bread Hemp Seeds
alpha linoleic acid 0.205 G 10.024 G
Total 0.205 G 10.024 G

omega 6s

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

Whole Wheat Bread Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 1.667 G 27.459 G
Total 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Hemp Seeds (Seeds, hemp seed, hulled) .

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