Quick Summary
When to Choose Hemp Seeds (Hearts)
Choose Hemp Seeds (Hearts) for more magnesium (700mg vs 229mg), more protein (32g vs 14g), and more zinc (10mg vs 7.1mg) per 100g.
When to Choose Cacao Nibs (Raw)
Choose Cacao Nibs (Raw) for fewer calories (464 vs 553 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hemp Seeds (Hearts) | Cacao Nibs (Raw) | Winner |
|---|---|---|---|
| Calories | 553.3 | 464.3 | 🏆 Cacao Nibs (Raw) |
| Protein | 31.7g | 14.3g | 🏆 Hemp Seeds (Hearts) |
| Total Fat | 48.7g | 42.9g |
Key Vitamins & Minerals
Iron
🏆 Hemp Seeds (Hearts) has 12% more
Magnesium
🏆 Hemp Seeds (Hearts) has 3.1x more
Zinc
🏆 Hemp Seeds (Hearts) has 40% 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
Cacao Nibs (Raw) Benefits
- One of highest antioxidant foods (ORAC score 95,000+)
- Exceptional magnesium (16% DV) for 300+ reactions
- Good iron source (11% DV) from plant source
- Rich in flavanols for heart and brain health
- Contains theobromine for mood and focus
Practical Considerations
💰 Cost
Hemp Seeds (Hearts): Moderate
Cacao Nibs (Raw): Moderate
🕒 Preparation
Hemp Seeds (Hearts): Easy
Cacao Nibs (Raw): Easy
📦 Storage
Hemp Seeds (Hearts): Refrigerate
Cacao Nibs (Raw): Refrigerate
🍽️ Versatility
Hemp Seeds (Hearts): Very versatile
Cacao Nibs (Raw): Very versatile
The Bottom Line
Both Hemp Seeds (Hearts) and Cacao Nibs (Raw) 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 magnesium (700mg vs 229mg), more protein (32g vs 14g), and more zinc (10mg vs 7.1mg) per 100g.
Choose Cacao Nibs (Raw) if: Choose Cacao Nibs (Raw) for fewer calories (464 vs 553 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hemp Seeds (Hearts) and Cacao Nibs (Raw) in Nutrivio
Compare how Hemp Seeds (Hearts) and Cacao Nibs (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
