Quick Summary
When to Choose Hemp Seeds (Hearts)
Choose Hemp Seeds (Hearts) for more protein (32g vs 18g) per 100g.
When to Choose Black Sesame Seeds
Choose Black Sesame Seeds for more iron (14mg vs 8mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hemp Seeds (Hearts) | Black Sesame Seeds | Winner |
|---|---|---|---|
| Calories | 553.3 | 577.8 | 🏆 Hemp Seeds (Hearts) |
| Protein | 31.7g | 17.8g | 🏆 Hemp Seeds (Hearts) |
| Total Fat | 48.7g | 50g |
Key Vitamins & Minerals
Iron
🏆 Black Sesame Seeds has 81% more
Health Benefits Comparison
Hemp Seeds (Hearts) Benefits
- Complete protein with all 9 essential amino acids (10g per 3 tbsp)
- Ideal omega-3 to omega-6 ratio (1:3)
- Provides GLA (gamma-linolenic acid) for hormone balance
- Rich in magnesium (50% DV) for muscle and nerve function
- Excellent iron source (20% DV) in plant form
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
Practical Considerations
💰 Cost
Hemp Seeds (Hearts): Moderate
Black Sesame Seeds: Moderate
🕒 Preparation
Hemp Seeds (Hearts): Easy
Black Sesame Seeds: Easy
📦 Storage
Hemp Seeds (Hearts): Refrigerate
Black Sesame Seeds: Refrigerate
🍽️ Versatility
Hemp Seeds (Hearts): Very versatile
Black Sesame Seeds: Very versatile
The Bottom Line
Both Hemp Seeds (Hearts) and Black Sesame Seeds are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Hemp Seeds (Hearts) if: Choose Hemp Seeds (Hearts) for more protein (32g vs 18g) per 100g.
Choose Black Sesame Seeds if: Choose Black Sesame Seeds for more iron (14mg vs 8mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hemp Seeds (Hearts) and Black Sesame Seeds in Nutrivio
Compare how Hemp Seeds (Hearts) and Black Sesame Seeds fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
