Raisins vs. Hemp Seeds
Nutrition comparison of Raisins and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and hemp seeds:
- Both raisins and hemp seeds are high in calories, dietary fiber, iron and potassium.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, raisin contains more pantothenic acid.
- Hemp seed is an excellent source of calcium and protein.
- Raisin has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and hemp seeds are high in calories. Hemp seed has 87% more calories than raisin - raisin has 296 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Raisins has a macronutrient ratio of 3:95:2 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Hemp Seeds | |
|---|---|---|
| Protein | 3% | 21% |
| Carbohydrates | 95% | 6% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and hemp seed has 89% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both raisins and hemp seeds are high in dietary fiber. Raisin has 70% more dietary fiber than hemp seed - raisin has 6.8g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Raisin has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Hemp seed is an excellent source of protein and it has 11 times more protein than raisin - raisin has 2.5g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Raisin has signficantly less saturated fat than hemp seed - raisin has 0.18g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Raisin has 980% more Vitamin C than hemp seed - raisin has 5.4mg of Vitamin C per 100 grams and hemp seed has 0.5mg of Vitamin C.
Vitamin A
Hemp seeds and raisins contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than raisin - hemp seed has 0.8mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, raisin contains more pantothenic acid. Both raisins and hemp seeds contain significant amounts of riboflavin.
| Raisins | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.112 MG | 1.275 MG |
| Riboflavin | 0.182 MG | 0.285 MG |
| Niacin | 1.114 MG | 9.2 MG |
| Pantothenic acid | 0.045 MG | ~ |
| Vitamin B6 | 0.188 MG | 0.6 MG |
| Folate | 3 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 150% more calcium than raisin - raisin has 28mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both raisins and hemp seeds are high in iron. Hemp seed has 207% more iron than raisin - raisin has 2.6mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both raisins and hemp seeds are high in potassium. Hemp seed has 45% more potassium than raisin - raisin has 825mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 10.024 G |
| Total | 0.037 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than raisin per 100 grams.
| Raisins | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.122 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Hemp Seeds (Seeds, hemp seed, hulled) .
Raisins g
()
|
Daily Values (%) |
Hemp Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 raisins or hemp seeds contain more calories in 100 grams?Both raisins and hemp seeds are high in calories. Hemp seed has 90% more calories than raisin - raisin has 296 calories in 100g and hemp seed has 553 calories.
Does raisins or hemp seeds have more carbohydrates?
By weight, raisin is high in carbohydrates and hemp seed has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does raisins or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 150% more calcium than raisin - raisin has 28mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does raisins or hemp seeds contain more iron?
Both raisins and hemp seeds are high in iron. Hemp seed has 210% more iron than raisin - raisin has 2.6mg of iron in 100 grams and hemp seed has 8mg of iron.
Does raisins or hemp seeds contain more potassium?
Both raisins and hemp seeds are high in potassium. Hemp seed has 50% more potassium than raisin - raisin has 825mg of potassium in 100 grams and hemp seed has 1200mg of potassium.