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Hemp Seeds vs Soy: Difference, Benefits, More

This article explains the key similarities and differences between hemp seeds and soy, foods from the grains and legumes food groups. Read on to learn more about the hemp seeds vs soy comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 6, 2023.

Although hemp seeds and soy belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While hemp seeds belong to the nuts and seeds group, soy belong to legumes food group.

That’s why we decided to create an in-depth article that compares hemp seeds and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how hemp seeds and soy compare specifically.

Hemp Seeds

Hemp seeds (Cannabis sativa) are small, nutty seeds that come from the hemp plant.

These seeds have gained popularity recently as a health food due to their high protein and nutrient content.

Hemp seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or roasted.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Hemp seeds are also available in oil form, which can be used in cooking or as a salad dressing.

They are a good source of protein, fiber, and healthy fats, including omega-3 and omega-6 fatty acids. They are also a good source of various vitamins and minerals, including iron, zinc, and vitamin E.

Hemp seeds are considered safe for most people to eat. However, it is important to note that they can cause allergic reactions in some individuals.

If you are allergic to other types of nuts or seeds, it is advisable to be cautious when introducing hemp seeds into your diet.

Overall, hemp seeds are a nutritious and versatile food that can be valuable to a plant-based diet.

If you’re looking to add more protein and healthy fats to your diet, consider giving hemp seeds a try.

Hemp Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin) and some Vitamin E.


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Hemp Seeds vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing hemp seeds vs soy.

This comparison will start by comparing the caloric value of hemp seeds and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Hemp SeedsSoy
Energy553 kcal446 kcal
Carbs8.67 g30.2 g
Sugar1.5 g7.33 g
Fiber4 g9.3 g
Protein31.6 g36.5 g
Fat48.8 g19.9 g
Saturated Fat4.6 g2.88 g

Hemp Seeds vs Soy Calories

Comparing soy vs hemp seeds for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 553 calories per 100 grams of hemp seeds.

However, both hemp seeds and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Hemp Seeds vs Soy Protein

Legumes and most legume products, including hemp seeds and soy, are important sources of plant-based protein.

Soy offer around 13% more protein than hemp seeds.

Soy have 36.5 grams of protein per 100 grams, while hemp seeds has 31.6 grams of protein per 100 grams.

Hemp Seeds vs Soy Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in hemp seeds and soy.

The total amount of carbohydrates is around 71% higher in soy than in hemp seeds. They have 30.2 grams per 100 grams, compared to 8.7 grams in hemp seeds.


There’s less sugar in hemp seeds than in soy, 81% precisely.

One handful of hemp seeds (28 grams) contains 0.4 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in hemp seeds and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, soy are a better source of fiber than hemp seeds which offer 1.1 grams per portion.

Hemp Seeds vs Soy Fats

Fats in hemp seeds and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in hemp seeds and soy:

  • Hemp Seeds: 48.8 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 37% lower in saturated fats.

Soy and hemp seeds contain 2.9 grams and 4.6 grams of saturated fat per 100 grams, respectively.

Hemp Seeds vs Soy Vitamins Content

This section will discuss the vitamin content of hemp seeds and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Hemp Seeds has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

Hemp Seeds and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins hemp seeds and soy contain side by side, so you can easily compare them.

Hemp SeedsSoy
Vitamin A11 IU22 IU
Vitamin C0.5 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)1.28 mg0.874 mg
Vitamin B2 (Riboflavin)0.285 mg0.87 mg
Vitamin B3 (Niacin)9.2 mg1.62 mg
Vitamin B5 (Pantothenic acid)00.793 mg
Vitamin B6 (Pyroxidine)0.6 mg0.377 mg
Vitamin B9 (Folate)110 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.8 mg0.85 mg
Vitamin K047 µg

Hemp Seeds vs Soy Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the hemp seeds and soy comparison focuses on their mineral content.

Hemp Seeds is a better source of calcium, copper, fluoride, iron, potassium, and selenium than soy.

On the other hand, soy are a higher amount of magnesium, manganese, phosphorus, sodium, and zinc.

Check out the table below to learn how hemp seeds and soy compare when it comes to mineral content.

Hemp SeedsSoy
Calcium70 mg277 mg
Copper1.6 mg1.66 mg
Fluoride02.2 µg
Iron7.95 mg15.7 mg
Magnesium700 mg280 mg
Manganese7.6 mg2.52 mg
Phosphorus1650 mg704 mg
Potassium1200 mg1800 mg
Selenium017.8 µg
Sodium5 mg2 mg
Zinc9.9 mg4.89 mg

The Final Word

Hemp Seeds and soy are highly nutritious and a great addition to a plant-based diet.

Both hemp seeds and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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