Oatmeal vs. Hemp Seeds
Nutrition comparison of Oatmeal and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and hemp seeds:
- Both hemp seeds and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has more niacin, Vitamin B6 and folate.
- Oatmeal has 3.1 times less saturated fat than hemp seed.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and oatmeal are high in calories. Hemp seed has 51% more calories than oatmeal - hemp seed has 553 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Hemp Seeds | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 69% | 6% |
| Fat | 15% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and hemp seed has 87% less carbohydrates than oatmeal - hemp seed has 8.7g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both hemp seeds and oatmeal are high in dietary fiber. Oatmeal has 145% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Hemp seeds and oatmeal contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both hemp seeds and oatmeal are high in protein. Hemp seed has 97% more protein than oatmeal - hemp seed has 31.6g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 3.1 times less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and oatmeal contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Hemp seeds and oatmeal contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Hemp seeds and oatmeal contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Hemp seed has more niacin, Vitamin B6 and folate. Both oatmeal and hemp seeds contain significant amounts of thiamin and riboflavin.
| Oatmeal | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.73 MG | 1.275 MG |
| Riboflavin | 0.14 MG | 0.285 MG |
| Niacin | 0.78 MG | 9.2 MG |
| Vitamin B6 | 0.12 MG | 0.6 MG |
| Folate | 32 UG | 110 UG |
Minerals
calcium
Both hemp seeds and oatmeal are high in calcium. Hemp seed has 35% more calcium than oatmeal - hemp seed has 70mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both hemp seeds and oatmeal are high in iron. Hemp seed has 89% more iron than oatmeal - hemp seed has 8mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both hemp seeds and oatmeal are high in potassium. Hemp seed has 243% more potassium than oatmeal - hemp seed has 1200mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Hemp Seeds (Seeds, hemp seed, hulled) .
Oatmeal 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 oatmeal contain more calories in 100 grams?Both hemp seeds and oatmeal are high in calories. Hemp seed has 50% more calories than oatmeal - hemp seed has 553 calories in 100g and oatmeal has 367 calories.
Does hemp seeds or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and hemp seed has 90% fewer carbohydrates than oatmeal - hemp seed has 8.7g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does hemp seeds or oatmeal contain more calcium?
Both hemp seeds and oatmeal are high in calcium. Hemp seed has 40% more calcium than oatmeal - hemp seed has 70mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does hemp seeds or oatmeal contain more iron?
Both hemp seeds and oatmeal are high in iron. Hemp seed has 90% more iron than oatmeal - hemp seed has 8mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does hemp seeds or oatmeal contain more potassium?
Both hemp seeds and oatmeal are high in potassium. Hemp seed has 240% more potassium than oatmeal - hemp seed has 1200mg of potassium in 100 grams and oatmeal has 350mg of potassium.