Whole Wheat Flour vs. Hemp Seeds
Nutrition comparison of Whole 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
whole 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 whole wheat flour and hemp seeds:
- Both whole wheat flour and hemp seeds are high in calories, dietary fiber, iron, potassium and protein.
- Hemp seed has more thiamin, Vitamin B6 and folate, however, whole wheat flour contains more pantothenic acid.
- Hemp seed is an excellent source of calcium.
- Whole wheat flour has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and hemp seeds are high in calories. Hemp seed has 67% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Hemp Seeds | |
|---|---|---|
| Protein | 11% | 21% |
| Carbohydrates | 84% | 6% |
| Fat | 5% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and hemp seed has 88% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both whole wheat flour and hemp seeds are high in dietary fiber. Whole wheat flour has 228% more dietary fiber than hemp seed - whole wheat flour has 13.1g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Whole wheat flour and hemp seeds contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Both whole wheat flour and hemp seeds are high in protein. Hemp seed has 228% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Whole wheat flour has signficantly less saturated fat than hemp seed - whole wheat flour has 0.43g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and whole wheat flour contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Hemp seeds and whole wheat flour contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and hemp seeds contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Whole wheat flour and hemp seeds contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, Vitamin B6 and folate, however, whole wheat flour contains more pantothenic acid. Both whole wheat flour and hemp seeds contain significant amounts of riboflavin and niacin.
| Whole Wheat Flour | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.297 MG | 1.275 MG |
| Riboflavin | 0.188 MG | 0.285 MG |
| Niacin | 5.347 MG | 9.2 MG |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.191 MG | 0.6 MG |
| Folate | 28 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 112% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both whole wheat flour and hemp seeds are high in iron. Hemp seed has 114% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both whole wheat flour and hemp seeds are high in potassium. Hemp seed has 205% more potassium than whole wheat flour - whole wheat flour has 394mg 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 whole wheat flour and hemp seeds contain small amounts of beta-carotene.
| Whole Wheat Flour | Hemp Seeds | |
|---|---|---|
| beta-carotene | 5 UG | 7 UG |
| lutein + zeaxanthin | 220 UG | ~ |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Hemp Seeds (Seeds, hemp seed, hulled) .
Whole Wheat Flour 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 whole wheat flour or hemp seeds contain more calories in 100 grams?Both whole wheat flour and hemp seeds are high in calories. Hemp seed has 70% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and hemp seed has 553 calories.
Does whole wheat flour or hemp seeds have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and hemp seed has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does whole wheat flour or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 110% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does whole wheat flour or hemp seeds contain more iron?
Both whole wheat flour and hemp seeds are high in iron. Hemp seed has 110% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and hemp seed has 8mg of iron.
Does whole wheat flour or hemp seeds contain more potassium?
Both whole wheat flour and hemp seeds are high in potassium. Hemp seed has 210% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and hemp seed has 1200mg of potassium.