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.
Detailed nutritional comparison of oatmeal and hemp seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oatmeal src
Image of Hemp Seeds src

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 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

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G Water G
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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.