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.
Detailed nutritional comparison of hemp seeds and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Garlic src

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) .

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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.

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