Cornmeal vs. Hemp Seeds

Nutrition comparison of Cornmeal and Hemp Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cornmeal versus hemp seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cornmeal and hemp seeds:

  • Both cornmeal and hemp seeds are high in calories, dietary fiber, iron, potassium and protein.
  • Cornmeal has signficantly less saturated fat than hemp seed.
  • Hemp seed has more thiamin, riboflavin, niacin and folate, however, cornmeal contains more pantothenic acid.
  • Hemp seed is an excellent source of calcium.
Detailed nutritional comparison of cornmeal 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: Cornmeal (Cornmeal, yellow (Navajo)) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Cornmeal src
Image of Hemp Seeds src

Calories and Carbs

calories

Both cornmeal and hemp seeds are high in calories. Hemp seed has 44% more calories than cornmeal - cornmeal has 384 calories per 100 grams and hemp seed has 553 calories.

For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornmeal Hemp Seeds
Protein 10% 21%
Carbohydrates 76% 6%
Fat 14% 73%
Alcohol ~ ~

carbohydrates

Cornmeal is high in carbohydrates and hemp seed has 88% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Both cornmeal and hemp seeds are high in dietary fiber. Cornmeal has 135% more dietary fiber than hemp seed - cornmeal has 9.4g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Cornmeal and hemp seeds contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and hemp seed has 1.5g of sugar.

Protein

protein

Both cornmeal and hemp seeds are high in protein. Hemp seed has 220% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Cornmeal has signficantly less saturated fat than hemp seed - cornmeal has 1g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and cornmeal contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.

Vitamin A

Hemp seeds and cornmeal contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.

Vitamin E

Cornmeal and hemp seeds contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

Vitamin K

Cornmeal and hemp seeds contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

Hemp seed has more thiamin, riboflavin, niacin and folate, however, cornmeal contains more pantothenic acid. Both cornmeal and hemp seeds contain significant amounts of Vitamin B6.

Cornmeal Hemp Seeds
Thiamin 0.3 MG 1.275 MG
Riboflavin 0.093 MG 0.285 MG
Niacin 2.47 MG 9.2 MG
Pantothenic acid 0.595 MG ~
Vitamin B6 0.59 MG 0.6 MG
Folate 34 UG 110 UG

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 10 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Both cornmeal and hemp seeds are high in iron. Hemp seed has 166% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Both cornmeal and hemp seeds are high in potassium. Hemp seed has 273% more potassium than cornmeal - cornmeal has 322mg 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 cornmeal per 100 grams.

Cornmeal Hemp Seeds
alpha linoleic acid 0.06 G 10.024 G
Total 0.06 G 10.024 G

omega 6s

Comparing omega-6 fatty acids, hemp seed has more linoleic acid than cornmeal per 100 grams.

Cornmeal Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 2.292 G 27.459 G
Total 2.292 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: Cornmeal (Cornmeal, yellow (Navajo)) and Hemp Seeds (Seeds, hemp seed, hulled) .

Cornmeal g

()
Daily Values (%)

Hemp Seeds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G