Quick Summary
When to Choose Cashews (Raw, Unsalted)
Cashews (Raw, Unsalted) and Hemp Hearts have a broadly similar nutrient profile, so choose Cashews (Raw, Unsalted) based on taste, texture, cost or what you have to hand.
When to Choose Hemp Hearts
Choose Hemp Hearts for more magnesium (700mg vs 296mg), more phosphorus (1350mg vs 600mg), and more zinc (10mg vs 5.7mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Cashews (Raw, Unsalted) | Hemp Hearts | Winner |
|---|---|---|---|
| Calories | 560.7 | 553.3 | 🏆 Hemp Hearts |
| Protein | 18.6g | 31.7g | 🏆 Hemp Hearts |
| Carbohydrates | 30.7g | 8.7g | |
| Fiber | 3.2g | 4g | 🏆 Hemp Hearts |
| Total Fat | 44.3g | 48.3g |
Key Vitamins & Minerals
Iron
🏆 Hemp Hearts has 18% more
Magnesium
🏆 Hemp Hearts has 2.4x more
Phosphorus
🏆 Hemp Hearts has 2.3x more
Zinc
🏆 Hemp Hearts has 75% more
Health Benefits Comparison
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
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
Cashews (Raw, Unsalted): Moderate
Hemp Hearts: Moderate
🕒 Preparation
Cashews (Raw, Unsalted): Easy
Hemp Hearts: Easy
📦 Storage
Cashews (Raw, Unsalted): Refrigerate
Hemp Hearts: Refrigerate
🍽️ Versatility
Cashews (Raw, Unsalted): Very versatile
Hemp Hearts: Very versatile
The Bottom Line
Both Cashews (Raw, Unsalted) and Hemp Hearts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Cashews (Raw, Unsalted) if: Cashews (Raw, Unsalted) and Hemp Hearts have a broadly similar nutrient profile, so choose Cashews (Raw, Unsalted) based on taste, texture, cost or what you have to hand.
Choose Hemp Hearts if: Choose Hemp Hearts for more magnesium (700mg vs 296mg), more phosphorus (1350mg vs 600mg), and more zinc (10mg vs 5.7mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Cashews (Raw, Unsalted) and Hemp Hearts in Nutrivio
Compare how Cashews (Raw, Unsalted) and Hemp Hearts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
