Quick Summary
When to Choose Black Sesame Seeds
Choose Black Sesame Seeds for more fiber (12g vs 4g) and more iron (14mg vs 8mg) per 100g.
When to Choose Hemp Hearts
Choose Hemp Hearts for more protein (32g vs 18g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Black Sesame Seeds | Hemp Hearts | Winner |
|---|---|---|---|
| Calories | 577.8 | 553.3 | 🏆 Hemp Hearts |
| Protein | 17.8g | 31.7g | 🏆 Hemp Hearts |
| Carbohydrates | 23.3g | 8.7g | |
| Fiber | 12.2g | 4g | 🏆 Black Sesame Seeds |
| Total Fat | 50g | 48.3g |
Key Vitamins & Minerals
Iron
🏆 Black Sesame Seeds has 81% more
Health Benefits Comparison
Black Sesame Seeds Benefits
- Higher calcium than white sesame
- Excellent iron source (13% DV per tbsp)
- Sesamin and sesamolin anti-cancer compounds
- Traditional remedy for hair health
Hemp Hearts Benefits
- Complete protein with all 9 essential amino acids and 9.5g protein per 30g serving
- Ideal 3:1 omega-6 to omega-3 ratio supports cardiovascular and brain health
- Rich in GLA (gamma-linolenic acid) which reduces inflammation and supports hormones
- High in magnesium (210mg per 100g) for energy production and muscle function
Practical Considerations
💰 Cost
Black Sesame Seeds: Moderate
Hemp Hearts: Moderate
🕒 Preparation
Black Sesame Seeds: Easy
Hemp Hearts: Easy
📦 Storage
Black Sesame Seeds: Refrigerate
Hemp Hearts: Refrigerate
🍽️ Versatility
Black Sesame Seeds: Very versatile
Hemp Hearts: Very versatile
The Bottom Line
Both Black Sesame Seeds and Hemp Hearts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Black Sesame Seeds if: Choose Black Sesame Seeds for more fiber (12g vs 4g) and more iron (14mg vs 8mg) per 100g.
Choose Hemp Hearts if: Choose Hemp Hearts for more protein (32g vs 18g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Black Sesame Seeds and Hemp Hearts in Nutrivio
Compare how Black Sesame Seeds and Hemp Hearts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
