Hemp Seeds vs. Yellow Corn
Nutrition comparison of Hemp Seeds and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and yellow corn:
- Both yellow corn and hemp seeds are high in dietary fiber and potassium.
- Hemp seed has 59% less carbohydrates than yellow corn.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yellow corn contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron and protein.
- Yellow corn has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and yellow corn has 83% less calories than hemp seed - yellow corn has 96 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Yellow Corn | |
|---|---|---|
| Protein | 21% | 12% |
| Carbohydrates | 6% | 76% |
| Fat | 73% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 59% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both yellow corn and hemp seeds are high in dietary fiber. Hemp seed has 67% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Yellow corn and hemp seeds contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 826% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Yellow corn has signficantly less saturated fat than hemp seed - yellow corn has 0.2g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 1000% more Vitamin C than hemp seed - yellow corn has 5.5mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Yellow corn and hemp seeds contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and hemp seed has 1ug of Vitamin A.
Vitamin E
Yellow corn and hemp seeds contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Yellow corn and hemp seeds contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yellow corn contains more pantothenic acid.
| Hemp Seeds | Yellow Corn | |
|---|---|---|
| Thiamin | 1.275 MG | 0.093 MG |
| Riboflavin | 0.285 MG | 0.057 MG |
| Niacin | 9.2 MG | 1.683 MG |
| Pantothenic acid | ~ | 0.792 MG |
| Vitamin B6 | 0.6 MG | 0.139 MG |
| Folate | 110 UG | 23 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 22 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 16 times more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both yellow corn and hemp seeds are high in potassium. Hemp seed has 450% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Hemp Seeds | Yellow Corn | |
|---|---|---|
| beta-carotene | 7 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Hemp Seeds | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.018 G |
| Total | 10.024 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than yellow corn per 100 grams.
| Hemp Seeds | Yellow Corn | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.586 G |
| Total | 28.799 G | 0.586 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: Hemp Seeds (Seeds, hemp seed, hulled) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Hemp Seeds g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and yellow corn has 80% less calories than hemp seed - yellow corn has 96 calories in 100g and hemp seed has 553 calories.
Does yellow corn or hemp seeds have more carbohydrates?
By weight, hemp seed has 60% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does yellow corn or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 22 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does yellow corn or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 16 times more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and hemp seed has 8mg of iron.
Does yellow corn or hemp seeds contain more potassium?
Both yellow corn and hemp seeds are high in potassium. Hemp seed has 450% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and hemp seed has 1200mg of potassium.