Hemp Seeds vs. Collard Greens
Nutrition comparison of Hemp Seeds and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and collard greens:
- Both hemp seeds and collard greens are high in calcium, dietary fiber and potassium.
- Collard green has signficantly less saturated fat than hemp seed.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, collard green contains more pantothenic acid.
- Hemp seed is an excellent source of iron and protein.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and collard green has 94% less calories than hemp seed - hemp seed has 553 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, hemp seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Collard Greens | |
|---|---|---|
| Protein | 21% | 31% |
| Carbohydrates | 6% | 56% |
| Fat | 73% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and collard greens contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both hemp seeds and collard greens are high in dietary fiber. is very similar to hemp seed for dietary fiber - hemp seed has 4g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Hemp seeds and collard greens contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 945% more protein than collard green - hemp seed has 31.6g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Collard green has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 69 times more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 250 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 183% more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than hemp seed - collard green has 437.1ug 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, collard green contains more pantothenic acid. Both hemp seeds and collard greens contain significant amounts of folate.
| Hemp Seeds | Collard Greens | |
|---|---|---|
| Thiamin | 1.275 MG | 0.054 MG |
| Riboflavin | 0.285 MG | 0.13 MG |
| Niacin | 9.2 MG | 0.742 MG |
| Pantothenic acid | ~ | 0.267 MG |
| Vitamin B6 | 0.6 MG | 0.165 MG |
| Folate | 110 UG | 129 UG |
Minerals
calcium
Both hemp seeds and collard greens are high in calcium. Collard green has 231% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 15 times more iron than collard green - hemp seed has 8mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both hemp seeds and collard greens are high in potassium. Hemp seed has 463% more potassium than collard green - hemp seed has 1200mg of potassium per 100 grams and collard green has 213mg 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,
| Hemp Seeds | Collard Greens | |
|---|---|---|
| beta-carotene | 7 UG | 2991 UG |
| alpha-carotene | ~ | 14 UG |
| lutein + zeaxanthin | ~ | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than collard green per 100 grams.
| Hemp Seeds | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.108 G |
| Total | 10.024 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than collard green per 100 grams.
| Hemp Seeds | Collard Greens | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 27.459 G | 0.082 G |
| Total | 27.459 G | 0.084 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 Collard Greens (Collards, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Collard Greens 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 hemp seeds or collard greens contain more calories in 100 grams?Hemp seed is high in calories and collard green has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and collard green has 32 calories.
Is hemp seeds or collard greens better for protein?
Hemp seed is a fantastic source of protein and it has 950% more protein than collard green - hemp seed has 31.6g of protein per 100 grams and collard green has 3g of protein.
Does hemp seeds or collard greens have more carbohydrates?
By weight, hemp seeds and collard greens contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does hemp seeds or collard greens contain more calcium?
Both hemp seeds and collard greens are high in calcium. Collard green has 230% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and collard green has 232mg of calcium.
Does hemp seeds or collard greens contain more iron?
Hemp seed is an abundant source of iron and it has 15 times more iron than collard green - hemp seed has 8mg of iron in 100 grams and collard green has 0.47mg of iron.
Does hemp seeds or collard greens contain more potassium?
Both hemp seeds and collard greens are high in potassium. Hemp seed has 460% more potassium than collard green - hemp seed has 1200mg of potassium in 100 grams and collard green has 213mg of potassium.