Pomegranate Juice vs. Hemp Seeds
Nutrition comparison of Pomegranate Juice and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and hemp seeds:
- Both pomegranate juice and hemp seeds are high in potassium.
- Hemp seed has 7.4 times less sugar than pomegranate juice.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pomegranate juice contains more pantothenic acid.
- Hemp seed is an excellent source of calcium, dietary fiber, iron and protein.
- Pomegranate juice has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) 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 pomegranate juice has 90% less calories than hemp seed - pomegranate juice has 54 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Hemp Seeds | |
|---|---|---|
| Protein | 1% | 21% |
| Carbohydrates | 94% | 6% |
| Fat | 5% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and hemp seeds contain similar amounts of carbs - pomegranate juice has 13.1g 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 39 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Hemp seed has 7.4 times less sugar than pomegranate juice - pomegranate juice has 12.7g 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 209 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Pomegranate juice has signficantly less saturated fat than hemp seed - pomegranate juice has 0.08g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and hemp seeds contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Hemp seeds and pomegranate juice contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and hemp seeds contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and hemp seed has 0.8mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than hemp seed - pomegranate juice has 10.4ug 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, pomegranate juice contains more pantothenic acid.
| Pomegranate Juice | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.015 MG | 1.275 MG |
| Riboflavin | 0.015 MG | 0.285 MG |
| Niacin | 0.233 MG | 9.2 MG |
| Pantothenic acid | 0.285 MG | ~ |
| Vitamin B6 | 0.04 MG | 0.6 MG |
| Folate | 24 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 536% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 78 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both pomegranate juice and hemp seeds are high in potassium. Hemp seed has 461% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.05 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.05 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: Pomegranate Juice (Pomegranate juice, bottled) and Hemp Seeds (Seeds, hemp seed, hulled) .
Pomegranate Juice 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 pomegranate juice or hemp seeds contain more calories in 100 grams?Hemp seed is high in calories and pomegranate juice has 90% less calories than hemp seed - pomegranate juice has 54 calories in 100g and hemp seed has 553 calories.
Does pomegranate juice or hemp seeds have more carbohydrates?
By weight, pomegranate juice and hemp seeds contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does pomegranate juice or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 540% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does pomegranate juice or hemp seeds contain more iron?
Hemp seed is an abundant source of iron and it has 78 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and hemp seed has 8mg of iron.
Does pomegranate juice or hemp seeds contain more potassium?
Both pomegranate juice and hemp seeds are high in potassium. Hemp seed has 460% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and hemp seed has 1200mg of potassium.