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.
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.
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.
For macronutrient ratios, whole wheat bread is much heavier in carbs, much lighter in fat and similar to hemp seeds for protein. Whole wheat bread has a macronutrient ratio of 20:66:14 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Hemp Seeds | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 66% | 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 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 Whole Wheat Bread or Hemp Seeds .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Hemp Seeds (Seeds, hemp seed, hulled) .
Whole Wheat Bread 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 whole wheat bread or hemp seeds contain more calories in 100 grams?Both whole wheat bread and hemp seeds are high in calories. Hemp seed has 110% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and hemp seed has 553 calories.
Does whole wheat bread or hemp seeds have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and hemp seed has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does whole wheat bread or hemp seeds contain more calcium?
Both whole wheat bread and hemp seeds are high in calcium. Whole wheat bread has 50% more calcium than hemp seed - whole wheat bread has 103mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does whole wheat bread or hemp seeds contain more iron?
Both whole wheat bread and hemp seeds are high in iron. Hemp seed has 220% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and hemp seed has 8mg of iron.
Does whole wheat bread or hemp seeds contain more potassium?
Both whole wheat bread and hemp seeds are high in potassium. Hemp seed has 420% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and hemp seed has 1200mg of potassium.