Hemp Seeds vs. Onion
Nutrition comparison of Hemp Seeds and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and onion:
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, onion contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Onion has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and onion has 93% less calories than hemp seed - onion has 40 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 onion per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Onion | |
|---|---|---|
| Protein | 21% | 11% |
| Carbohydrates | 6% | 87% |
| Fat | 73% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and hemp seeds contain similar amounts of carbs - onion has 9.3g 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 135% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Onion and hemp seeds contain similar amounts of sugar - onion has 4.2g 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 27 times more protein than onion - onion has 1.1g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Onion has signficantly less saturated fat than hemp seed - onion has 0.04g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Onion has 13 times more Vitamin C than hemp seed - onion has 7.4mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Hemp seeds and onion contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and hemp seeds contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Onion and hemp seeds contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, onion contains more pantothenic acid.
| Hemp Seeds | Onion | |
|---|---|---|
| Thiamin | 1.275 MG | 0.046 MG |
| Riboflavin | 0.285 MG | 0.027 MG |
| Niacin | 9.2 MG | 0.116 MG |
| Pantothenic acid | ~ | 0.123 MG |
| Vitamin B6 | 0.6 MG | 0.12 MG |
| Folate | 110 UG | 19 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 204% more calcium than onion - onion has 23mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 36 times more iron than onion - onion has 0.21mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 722% more potassium than onion - onion has 146mg 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 onion contain small amounts of beta-carotene.
| Hemp Seeds | Onion | |
|---|---|---|
| beta-carotene | 7 UG | 1 UG |
| lutein + zeaxanthin | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than onion per 100 grams.
| Hemp Seeds | Onion | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.004 G |
| Total | 10.024 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than onion per 100 grams.
| Hemp Seeds | Onion | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.013 G |
| Total | 28.799 G | 0.013 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 Onion (Onions, raw) .
Hemp Seeds g
()
|
Daily Values (%) |
Onion 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 onion or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and onion has 90% less calories than hemp seed - onion has 40 calories in 100g and hemp seed has 553 calories.
Does onion or hemp seeds have more carbohydrates?
By weight, onion and hemp seeds contain similar amounts of carbs - onion has 9.3g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does onion or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 200% more calcium than onion - onion has 23mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does onion or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 36 times more iron than onion - onion has 0.21mg of iron in 100 grams and hemp seed has 8mg of iron.
Does onion or hemp seeds contain more potassium?
Hemp seed is a rich source of potassium and it has 720% more potassium than onion - onion has 146mg of potassium in 100 grams and hemp seed has 1200mg of potassium.