Hemp Seeds vs. Garlic
Nutrition comparison of Hemp Seeds and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and garlic:
- Both garlic and hemp seeds are high in calcium, calories, dietary fiber and potassium.
- Garlic has signficantly less saturated fat than hemp seed.
- Garlic is an excellent source of Vitamin C.
- Hemp seed has more thiamin, riboflavin, niacin and folate, however, garlic contains more pantothenic acid and Vitamin B6.
- Hemp seed is an excellent source of iron and protein.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and hemp seeds are high in calories. Hemp seed has 271% more calories than garlic - garlic has 149 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Garlic | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 6% | 82% |
| Fat | 73% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and hemp seed has 74% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both garlic and hemp seeds are high in dietary fiber. Hemp seed has 90% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Garlic and hemp seeds contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 396% more protein than garlic - garlic has 6.4g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Garlic has signficantly less saturated fat than hemp seed - garlic has 0.09g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 61 times more Vitamin C than hemp seed - garlic has 31.2mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Hemp seeds and garlic contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and hemp seeds contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Garlic and hemp seeds contain similar amounts of Vitamin K - garlic has 1.7ug 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, garlic contains more pantothenic acid and Vitamin B6.
| Hemp Seeds | Garlic | |
|---|---|---|
| Thiamin | 1.275 MG | 0.2 MG |
| Riboflavin | 0.285 MG | 0.11 MG |
| Niacin | 9.2 MG | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | 0.6 MG | 1.235 MG |
| Folate | 110 UG | 3 UG |
Minerals
calcium
Both garlic and hemp seeds are high in calcium. Garlic has 159% more calcium than hemp seed - garlic has 181mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 368% more iron than garlic - garlic has 1.7mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both garlic and hemp seeds are high in potassium. Hemp seed has 199% more potassium than garlic - garlic has 401mg 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 hemp seeds and garlic contain small amounts of beta-carotene.
| Hemp Seeds | Garlic | |
|---|---|---|
| beta-carotene | 7 UG | 5 UG |
| lutein + zeaxanthin | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Hemp Seeds | Garlic | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.02 G |
| Total | 10.024 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than garlic per 100 grams.
| Hemp Seeds | Garlic | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.229 G |
| Total | 28.799 G | 0.229 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 Garlic (Garlic, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Garlic 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 garlic or hemp seeds contain more calories in 100 grams?Both garlic and hemp seeds are high in calories. Hemp seed has 270% more calories than garlic - garlic has 149 calories in 100g and hemp seed has 553 calories.
Does garlic or hemp seeds have more carbohydrates?
By weight, garlic is high in carbohydrates and hemp seed has 70% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does garlic or hemp seeds contain more calcium?
Both garlic and hemp seeds are high in calcium. Garlic has 160% more calcium than hemp seed - garlic has 181mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does garlic or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 370% more iron than garlic - garlic has 1.7mg of iron in 100 grams and hemp seed has 8mg of iron.
Does garlic or hemp seeds contain more potassium?
Both garlic and hemp seeds are high in potassium. Hemp seed has 200% more potassium than garlic - garlic has 401mg of potassium in 100 grams and hemp seed has 1200mg of potassium.