Quick Summary
When to Choose Hemp Seeds (Hearts)
Choose Hemp Seeds (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).
When to Choose Brazil Nuts
Choose Brazil Nuts for more healthy fats (68g vs 49g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hemp Seeds (Hearts) | Brazil Nuts | Winner |
|---|---|---|---|
| Calories | 553.3 | 667.9 | 🏆 Hemp Seeds (Hearts) |
| Protein | 31.7g | 14.6g | 🏆 Hemp Seeds (Hearts) |
| Total Fat | 48.7g | 67.9g |
Key Vitamins & Minerals
Magnesium
🏆 Hemp Seeds (Hearts) has 83% 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
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
Practical Considerations
💰 Cost
Hemp Seeds (Hearts): Moderate
Brazil Nuts: Moderate
🕒 Preparation
Hemp Seeds (Hearts): Easy
Brazil Nuts: Easy
📦 Storage
Hemp Seeds (Hearts): Refrigerate
Brazil Nuts: Refrigerate
🍽️ Versatility
Hemp Seeds (Hearts): Very versatile
Brazil Nuts: Very versatile
The Bottom Line
Both Hemp Seeds (Hearts) and Brazil Nuts 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 15g) and more magnesium (700mg vs 382mg) per 100g. It is also lower in calories (553 vs 668 per 100g).
Choose Brazil Nuts if: Choose Brazil Nuts for more healthy fats (68g vs 49g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hemp Seeds (Hearts) and Brazil Nuts in Nutrivio
Compare how Hemp Seeds (Hearts) and Brazil Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
