Oats vs. Hemp Seeds
Nutrition comparison of Oats and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and hemp seeds:
- Both oats and hemp seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has more niacin and Vitamin B6, however, oat contains more pantothenic acid.
- Oat has 74% less saturated fat than hemp seed.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and hemp seeds are high in calories. Hemp seed has 42% more calories than oat - oat has 389 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Oats has a macronutrient ratio of 17:67:16 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Hemp Seeds | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 67% | 6% |
| Fat | 16% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and hemp seed has 87% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both oats and hemp seeds are high in dietary fiber. Oat has 165% more dietary fiber than hemp seed - oat has 10.6g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Oat has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and hemp seeds are high in protein. Hemp seed has 87% more protein than oat - oat has 16.9g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Oat has 74% less saturated fat than hemp seed - oat has 1.2g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and oats contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Hemp seeds and oats contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than oat - hemp seed has 0.8mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Hemp seed has more niacin and Vitamin B6, however, oat contains more pantothenic acid. Both oats and hemp seeds contain significant amounts of thiamin, riboflavin and folate.
| Oats | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.763 MG | 1.275 MG |
| Riboflavin | 0.139 MG | 0.285 MG |
| Niacin | 0.961 MG | 9.2 MG |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | 0.6 MG |
| Folate | 56 UG | 110 UG |
Minerals
calcium
Both oats and hemp seeds are high in calcium. Hemp seed has 30% more calcium than oat - oat has 54mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both oats and hemp seeds are high in iron. Hemp seed has 68% more iron than oat - oat has 4.7mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both oats and hemp seeds are high in potassium. Hemp seed has 180% more potassium than oat - oat has 429mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 10.024 G |
| Total | 0.111 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than oat per 100 grams.
| Oats | Hemp Seeds | |
|---|---|---|
| linoleic acid | 2.424 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 2.424 G | 28.799 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Hemp Seeds (Seeds, hemp seed, hulled) .
Oats 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 oats or hemp seeds contain more calories in 100 grams?Both oats and hemp seeds are high in calories. Hemp seed has 40% more calories than oat - oat has 389 calories in 100g and hemp seed has 553 calories.
Does oats or hemp seeds have more carbohydrates?
By weight, oat is high in carbohydrates and hemp seed has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does oats or hemp seeds contain more calcium?
Both oats and hemp seeds are high in calcium. Hemp seed has 30% more calcium than oat - oat has 54mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does oats or hemp seeds contain more iron?
Both oats and hemp seeds are high in iron. Hemp seed has 70% more iron than oat - oat has 4.7mg of iron in 100 grams and hemp seed has 8mg of iron.
Does oats or hemp seeds contain more potassium?
Both oats and hemp seeds are high in potassium. Hemp seed has 180% more potassium than oat - oat has 429mg of potassium in 100 grams and hemp seed has 1200mg of potassium.