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.
Detailed nutritional comparison of hemp seeds and nutmeg 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: Hemp Seeds (Seeds, hemp seed, hulled) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Nutmeg src

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

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 Nutmeg
beta-carotene 7 UG 28 UG

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) .

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