Quick Summary
When to Choose Hemp Seeds (Hearts)
Choose Hemp Seeds (Hearts) for more magnesium (700mg vs 164mg) and more protein (32g vs 15g) per 100g. It is also lower in calories (553 vs 636 per 100g).
When to Choose Hazelnuts (Raw)
Choose Hazelnuts (Raw) for more vitamin E (15mg vs 7.7mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hemp Seeds (Hearts) | Hazelnuts (Raw) | Winner |
|---|---|---|---|
| Calories | 553.3 | 635.7 | 🏆 Hemp Seeds (Hearts) |
| Protein | 31.7g | 15g | 🏆 Hemp Seeds (Hearts) |
| Total Fat | 48.7g | 60.7g |
Key Vitamins & Minerals
Magnesium
🏆 Hemp Seeds (Hearts) has 4.3x more
Vitamin E
🏆 Hazelnuts (Raw) has 100% 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
Hazelnuts (Raw) Benefits
- Exceptional vitamin E (28% DV) - powerful antioxidant
- Very high in heart-healthy monounsaturated fats
- Rich in manganese (86% DV) for metabolism
- Good copper source (24% DV) for energy
- Provides folate (8% DV) for cell health
Practical Considerations
💰 Cost
Hemp Seeds (Hearts): Moderate
Hazelnuts (Raw): Moderate
🕒 Preparation
Hemp Seeds (Hearts): Easy
Hazelnuts (Raw): Easy
📦 Storage
Hemp Seeds (Hearts): Refrigerate
Hazelnuts (Raw): Refrigerate
🍽️ Versatility
Hemp Seeds (Hearts): Very versatile
Hazelnuts (Raw): Very versatile
The Bottom Line
Both Hemp Seeds (Hearts) and Hazelnuts (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 164mg) and more protein (32g vs 15g) per 100g. It is also lower in calories (553 vs 636 per 100g).
Choose Hazelnuts (Raw) if: Choose Hazelnuts (Raw) for more vitamin E (15mg vs 7.7mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hemp Seeds (Hearts) and Hazelnuts (Raw) in Nutrivio
Compare how Hemp Seeds (Hearts) and Hazelnuts (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
