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.
Detailed nutritional comparison of oats 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: 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.


Image of Oats src
Image of Hemp Seeds src

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) .

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