Blueberry vs. Hemp Seeds
Nutrition comparison of Blueberry and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and hemp seeds:
- Both hemp seeds and blueberry are high in dietary fiber.
- Blueberry has signficantly less saturated fat than hemp seed.
- Blueberry has signficantly more Vitamin C than hemp seed.
- Hemp seed has 5.6 times less sugar than blueberry.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, blueberry contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and blueberry has 90% less calories than hemp seed - hemp seed has 553 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Hemp Seeds | |
|---|---|---|
| Protein | 5% | 21% |
| Carbohydrates | 91% | 6% |
| Fat | 5% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and blueberry contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both hemp seeds and blueberry are high in dietary fiber. Hemp seed has 67% more dietary fiber than blueberry - hemp seed has 4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Hemp seed has 5.6 times less sugar than blueberry - hemp seed has 1.5g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 41 times more protein than blueberry - hemp seed has 31.6g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Hemp seeds and blueberry contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Hemp seeds and blueberry contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than hemp seed - blueberry has 19.3ug 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, blueberry contains more pantothenic acid.
| Blueberry | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.037 MG | 1.275 MG |
| Riboflavin | 0.041 MG | 0.285 MG |
| Niacin | 0.418 MG | 9.2 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.052 MG | 0.6 MG |
| Folate | 6 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 10 times more calcium than blueberry - hemp seed has 70mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 27 times more iron than blueberry - hemp seed has 8mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 14 times more potassium than blueberry - hemp seed has 1200mg of potassium per 100 grams and blueberry has 77mg 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 blueberry per 100 grams.
| Blueberry | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 10.024 G |
| Total | 0.058 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than blueberry per 100 grams.
| Blueberry | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.088 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.088 G | 28.799 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: Blueberry (Blueberries, raw) and Hemp Seeds (Seeds, hemp seed, hulled) .
Blueberry g
()
|
Daily Values (%) |
Hemp Seeds 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 blueberry contain more calories in 100 grams?Hemp seed is high in calories and blueberry has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and blueberry has 57 calories.
Does hemp seeds or blueberry have more carbohydrates?
By weight, hemp seeds and blueberry contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does hemp seeds or blueberry contain more calcium?
Hemp seed is a rich source of calcium and it has 10 times more calcium than blueberry - hemp seed has 70mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does hemp seeds or blueberry contain more iron?
Hemp seed is an abundant source of iron and it has 27 times more iron than blueberry - hemp seed has 8mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does hemp seeds or blueberry contain more potassium?
Hemp seed is a rich source of potassium and it has 14 times more potassium than blueberry - hemp seed has 1200mg of potassium in 100 grams and blueberry has 77mg of potassium.