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 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 Oatmeal or Hemp Seeds .
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 % |
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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 % |
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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 | |||