Quick Summary
When to Choose Hemp Seeds (Hearts)
Choose Hemp Seeds (Hearts) for more magnesium (700mg vs 296mg), more zinc (10mg vs 5.7mg), and more protein (32g vs 19g) per 100g.
When to Choose Cashews (Raw, Unsalted)
Cashews (Raw, Unsalted) and Hemp Seeds (Hearts) have a broadly similar nutrient profile, so choose Cashews (Raw, Unsalted) based on taste, texture, cost or what you have to hand.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hemp Seeds (Hearts) | Cashews (Raw, Unsalted) | Winner |
|---|---|---|---|
| Calories | 553.3 | 560.7 | 🏆 Hemp Seeds (Hearts) |
| Protein | 31.7g | 18.6g | 🏆 Hemp Seeds (Hearts) |
| Total Fat | 48.7g | 44.3g |
Key Vitamins & Minerals
Iron
🏆 Hemp Seeds (Hearts) has 18% more
Magnesium
🏆 Hemp Seeds (Hearts) has 2.4x more
Zinc
🏆 Hemp Seeds (Hearts) has 75% 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
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
Practical Considerations
💰 Cost
Hemp Seeds (Hearts): Moderate
Cashews (Raw, Unsalted): Moderate
🕒 Preparation
Hemp Seeds (Hearts): Easy
Cashews (Raw, Unsalted): Easy
📦 Storage
Hemp Seeds (Hearts): Refrigerate
Cashews (Raw, Unsalted): Refrigerate
🍽️ Versatility
Hemp Seeds (Hearts): Very versatile
Cashews (Raw, Unsalted): Very versatile
The Bottom Line
Both Hemp Seeds (Hearts) and Cashews (Raw, Unsalted) 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 296mg), more zinc (10mg vs 5.7mg), and more protein (32g vs 19g) per 100g.
Choose Cashews (Raw, Unsalted) if: Cashews (Raw, Unsalted) and Hemp Seeds (Hearts) have a broadly similar nutrient profile, so choose Cashews (Raw, Unsalted) based on taste, texture, cost or what you have to hand.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hemp Seeds (Hearts) and Cashews (Raw, Unsalted) in Nutrivio
Compare how Hemp Seeds (Hearts) and Cashews (Raw, Unsalted) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
