Wheat Flour vs. Hemp Seeds

Nutrition comparison of Wheat Flour and Hemp Seeds

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

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

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

  • Both wheat flour and hemp seeds are high in calories, dietary fiber, iron and protein.
  • Hemp seed is an excellent source of calcium and potassium.
  • Wheat flour has more pantothenic acid, however, hemp seed contains more Vitamin B6.
  • Wheat flour has signficantly less saturated fat than hemp seed.
Detailed nutritional comparison of wheat flour 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: Wheat Flour (Wheat flour, white, bread, enriched) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Hemp Seeds src

Calories and Carbs

calories

Both wheat flour and hemp seeds are high in calories. Hemp seed has 53% more calories than wheat flour - wheat flour has 361 calories per 100 grams and hemp seed has 553 calories.

For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Hemp Seeds
Protein 14% 21%
Carbohydrates 82% 6%
Fat 4% 73%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and hemp seed has 88% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Both wheat flour and hemp seeds are high in dietary fiber. Hemp seed has 67% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Wheat flour and hemp seeds contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and hemp seed has 1.5g of sugar.

Protein

protein

Both wheat flour and hemp seeds are high in protein. Hemp seed has 163% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Wheat flour has signficantly less saturated fat than hemp seed - wheat flour has 0.24g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Wheat flour and hemp seeds contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.

Vitamin K

Wheat flour and hemp seeds contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

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

Wheat Flour Hemp Seeds
Thiamin 0.812 MG 1.275 MG
Riboflavin 0.512 MG 0.285 MG
Niacin 7.554 MG 9.2 MG
Pantothenic acid 0.438 MG ~
Vitamin B6 0.037 MG 0.6 MG
Folate 183 UG 110 UG

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 367% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Both wheat flour and hemp seeds are high in iron. Hemp seed has 80% more iron than wheat flour - wheat flour has 4.4mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Hemp seed is an excellent source of potassium and it has 11 times more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and hemp seed has 1200mg 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, both wheat flour and hemp seeds contain small amounts of beta-carotene.

Wheat Flour Hemp Seeds
beta-carotene 1 UG 7 UG
lutein + zeaxanthin 79 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than wheat flour per 100 grams.

Wheat Flour Hemp Seeds
alpha linoleic acid 0.043 G 10.024 G
Total 0.043 G 10.024 G

omega 6s

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

Wheat Flour Hemp Seeds
linoleic acid 0.685 G 27.459 G
other omega 6 ~ 1.34 G
Total 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Hemp Seeds (Seeds, hemp seed, hulled) .

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FAQ

Does wheat flour or hemp seeds contain more calories in 100 grams?
Both wheat flour and hemp seeds are high in calories. Hemp seed has 50% more calories than wheat flour - wheat flour has 361 calories in 100g and hemp seed has 553 calories.

Does wheat flour or hemp seeds have more carbohydrates?
By weight, wheat flour is high in carbohydrates and hemp seed has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and hemp seed has 8.7g of carbohydrates.

Does wheat flour or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 370% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and hemp seed has 70mg of calcium.

Does wheat flour or hemp seeds contain more iron?
Both wheat flour and hemp seeds are high in iron. Hemp seed has 80% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and hemp seed has 8mg of iron.

Does wheat flour or hemp seeds contain more potassium?
Hemp seed is a rich source of potassium and it has 11 times more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and hemp seed has 1200mg of potassium.