Cornmeal vs. Hemp Seeds
Nutrition comparison of Cornmeal and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and hemp seeds:
- Both cornmeal and hemp seeds are high in calories, dietary fiber, iron, potassium and protein.
- Cornmeal has signficantly less saturated fat than hemp seed.
- Hemp seed has more thiamin, riboflavin, niacin and folate, however, cornmeal contains more pantothenic acid.
- Hemp seed is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and hemp seeds are high in calories. Hemp seed has 44% more calories than cornmeal - cornmeal has 384 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Hemp Seeds | |
|---|---|---|
| Protein | 10% | 21% |
| Carbohydrates | 76% | 6% |
| Fat | 14% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and hemp seed has 88% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both cornmeal and hemp seeds are high in dietary fiber. Cornmeal has 135% more dietary fiber than hemp seed - cornmeal has 9.4g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Cornmeal and hemp seeds contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Both cornmeal and hemp seeds are high in protein. Hemp seed has 220% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Cornmeal has signficantly less saturated fat than hemp seed - cornmeal has 1g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and cornmeal contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Hemp seeds and cornmeal contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and hemp seeds contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Cornmeal and hemp seeds contain similar amounts of Vitamin K - cornmeal has 0.2ug 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 folate, however, cornmeal contains more pantothenic acid. Both cornmeal and hemp seeds contain significant amounts of Vitamin B6.
| Cornmeal | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.3 MG | 1.275 MG |
| Riboflavin | 0.093 MG | 0.285 MG |
| Niacin | 2.47 MG | 9.2 MG |
| Pantothenic acid | 0.595 MG | ~ |
| Vitamin B6 | 0.59 MG | 0.6 MG |
| Folate | 34 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 10 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both cornmeal and hemp seeds are high in iron. Hemp seed has 166% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both cornmeal and hemp seeds are high in potassium. Hemp seed has 273% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 10.024 G |
| Total | 0.06 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 2.292 G | 27.459 G |
| Total | 2.292 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: Cornmeal (Cornmeal, yellow (Navajo)) and Hemp Seeds (Seeds, hemp seed, hulled) .
Cornmeal 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 cornmeal or hemp seeds contain more calories in 100 grams?Both cornmeal and hemp seeds are high in calories. Hemp seed has 40% more calories than cornmeal - cornmeal has 384 calories in 100g and hemp seed has 553 calories.
Does cornmeal or hemp seeds have more carbohydrates?
By weight, cornmeal is high in carbohydrates and hemp seed has 90% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does cornmeal or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 10 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does cornmeal or hemp seeds contain more iron?
Both cornmeal and hemp seeds are high in iron. Hemp seed has 170% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and hemp seed has 8mg of iron.
Does cornmeal or hemp seeds contain more potassium?
Both cornmeal and hemp seeds are high in potassium. Hemp seed has 270% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and hemp seed has 1200mg of potassium.