Hemp Seeds vs. Nutmeg
Nutrition comparison of Hemp Seeds and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and nutmeg:
- Both hemp seeds and nutmeg are high in calcium, calories, dietary fiber, iron and potassium.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6.
- Hemp seed is an excellent source of protein.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and nutmeg are high in calories. Hemp seed has a little more calories (5%) than nutmeg by weight - hemp seed has 553 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, hemp seeds is heavier in protein, much lighter in carbs and heavier in fat compared to nutmeg per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for nutmeg, 4:37:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Nutmeg | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 6% | 37% |
| Fat | 73% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and hemp seed has 82% less carbohydrates than nutmeg - hemp seed has 8.7g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both hemp seeds and nutmeg are high in dietary fiber. Nutmeg has 420% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Hemp seeds and nutmeg contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 440% more protein than nutmeg - hemp seed has 31.6g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and hemp seed has 82% less saturated fat than nutmeg - hemp seed has 4.6g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Nutmeg has 500% more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Hemp seeds and nutmeg contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin E
Hemp seed has more Vitamin E than nutmeg - hemp seed has 0.8mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6. Both hemp seeds and nutmeg contain significant amounts of folate.
| Hemp Seeds | Nutmeg | |
|---|---|---|
| Thiamin | 1.275 MG | 0.346 MG |
| Riboflavin | 0.285 MG | 0.057 MG |
| Niacin | 9.2 MG | 1.299 MG |
| Vitamin B6 | 0.6 MG | 0.16 MG |
| Folate | 110 UG | 76 UG |
Minerals
calcium
Both hemp seeds and nutmeg are high in calcium. Nutmeg has 163% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both hemp seeds and nutmeg are high in iron. Hemp seed has 162% more iron than nutmeg - hemp seed has 8mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both hemp seeds and nutmeg are high in potassium. Hemp seed has 243% more potassium than nutmeg - hemp seed has 1200mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than nutmeg per 100 grams.
| Hemp Seeds | Nutmeg | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.35 G |
| Total | 28.799 G | 0.35 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 Nutmeg (Spices, nutmeg, ground) .
Hemp Seeds g
()
|
Daily Values (%) |
Nutmeg 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 nutmeg contain more calories in 100 grams?Both hemp seeds and nutmeg are high in calories. Hemp seed has a little more calories ( 10%) than nutmeg by weight - hemp seed has 553 calories in 100g and nutmeg has 525 calories.
Does hemp seeds or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and hemp seed has 80% fewer carbohydrates than nutmeg - hemp seed has 8.7g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does hemp seeds or nutmeg contain more calcium?
Both hemp seeds and nutmeg are high in calcium. Nutmeg has 160% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does hemp seeds or nutmeg contain more iron?
Both hemp seeds and nutmeg are high in iron. Hemp seed has 160% more iron than nutmeg - hemp seed has 8mg of iron in 100 grams and nutmeg has 3mg of iron.
Does hemp seeds or nutmeg contain more potassium?
Both hemp seeds and nutmeg are high in potassium. Hemp seed has 240% more potassium than nutmeg - hemp seed has 1200mg of potassium in 100 grams and nutmeg has 350mg of potassium.