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.
Detailed nutritional comparison of blueberry and hemp seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blueberry (Blueberries, raw) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Hemp Seeds src

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

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,

Blueberry Hemp Seeds
beta-carotene 32 UG 7 UG
lutein + zeaxanthin 80 UG ~

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

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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.