Quick Summary
When to Choose Brazil Nuts
Choose Brazil Nuts for more fiber (7.5g vs 4g) and more healthy fats (68g vs 48g) per 100g.
When to Choose Hemp Hearts
Choose Hemp Hearts for more protein (32g vs 15g) and more magnesium (700mg vs 382mg) per 100g. It is also lower in calories (553 vs 668 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brazil Nuts | Hemp Hearts | Winner |
|---|---|---|---|
| Calories | 667.9 | 553.3 | 🏆 Hemp Hearts |
| Protein | 14.6g | 31.7g | 🏆 Hemp Hearts |
| Carbohydrates | 11.8g | 8.7g | |
| Fiber | 7.5g | 4g | 🏆 Brazil Nuts |
| Total Fat | 67.9g | 48.3g |
Key Vitamins & Minerals
Magnesium
🏆 Hemp Hearts has 83% more
Health Benefits Comparison
Brazil Nuts Benefits
- Highest selenium content of any food (777% DV per oz)
- Just 2 nuts provide 100% daily selenium needs
- Rich in healthy fats for heart health
- Provides magnesium (26% DV) for muscle function
- Good copper source (24% DV) for iron absorption
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
Brazil Nuts: Moderate
Hemp Hearts: Moderate
🕒 Preparation
Brazil Nuts: Easy
Hemp Hearts: Easy
📦 Storage
Brazil Nuts: Refrigerate
Hemp Hearts: Refrigerate
🍽️ Versatility
Brazil Nuts: Very versatile
Hemp Hearts: Very versatile
The Bottom Line
Both Brazil Nuts and Hemp Hearts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Brazil Nuts if: Choose Brazil Nuts for more fiber (7.5g vs 4g) and more healthy fats (68g vs 48g) per 100g.
Choose Hemp Hearts if: Choose Hemp Hearts for more protein (32g vs 15g) and more magnesium (700mg vs 382mg) per 100g. It is also lower in calories (553 vs 668 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brazil Nuts and Hemp Hearts in Nutrivio
Compare how Brazil Nuts and Hemp Hearts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
