Hemp Seeds vs. Cauliflower
Nutrition comparison of Hemp Seeds and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and cauliflower:
- Both cauliflower and hemp seeds are high in potassium.
- Cauliflower has signficantly less saturated fat than hemp seed.
- Cauliflower is an excellent source of Vitamin C.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, cauliflower contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and cauliflower has 95% less calories than hemp seed - cauliflower has 25 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Cauliflower | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 6% | 66% |
| Fat | 73% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and hemp seeds contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has 100% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Cauliflower and hemp seeds contain similar amounts of sugar - cauliflower has 1.9g 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 15 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Cauliflower has signficantly less saturated fat than hemp seed - cauliflower has 0.13g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 95 times more Vitamin C than hemp seed - cauliflower has 48.2mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Hemp seeds and cauliflower contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and hemp seeds contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than hemp seed - cauliflower has 15.5ug 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 Vitamin B6, however, cauliflower contains more pantothenic acid. Both hemp seeds and cauliflower contain significant amounts of folate.
| Hemp Seeds | Cauliflower | |
|---|---|---|
| Thiamin | 1.275 MG | 0.05 MG |
| Riboflavin | 0.285 MG | 0.06 MG |
| Niacin | 9.2 MG | 0.507 MG |
| Pantothenic acid | ~ | 0.667 MG |
| Vitamin B6 | 0.6 MG | 0.184 MG |
| Folate | 110 UG | 57 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 218% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 17 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both cauliflower and hemp seeds are high in potassium. Hemp seed has 301% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Hemp Seeds | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.015 G |
| Total | 10.024 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than cauliflower per 100 grams.
| Hemp Seeds | Cauliflower | |
|---|---|---|
| other omega 6 | 0.312 G | 0.003 G |
| linoleic acid | 27.459 G | 0.016 G |
| Total | 27.771 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and cauliflower has 100% less calories than hemp seed - cauliflower has 25 calories in 100g and hemp seed has 553 calories.
Does cauliflower or hemp seeds have more carbohydrates?
By weight, cauliflower and hemp seeds contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does cauliflower or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 220% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does cauliflower or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 17 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and hemp seed has 8mg of iron.
Does cauliflower or hemp seeds contain more potassium?
Both cauliflower and hemp seeds are high in potassium. Hemp seed has 300% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and hemp seed has 1200mg of potassium.