Quick Summary
When to Choose Hemp Seeds (Hearts)
Choose Hemp Seeds (Hearts) for more magnesium (700mg vs 121mg), more protein (32g vs 9.3g), and more zinc (10mg vs 4.6mg) per 100g. It is also lower in calories (553 vs 700 per 100g).
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more healthy fats (73g vs 49g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hemp Seeds (Hearts) | Pecans (Raw) | Winner |
|---|---|---|---|
| Calories | 553.3 | 700 | 🏆 Hemp Seeds (Hearts) |
| Protein | 31.7g | 9.3g | 🏆 Hemp Seeds (Hearts) |
| Total Fat | 48.7g | 72.9g |
Key Vitamins & Minerals
Magnesium
🏆 Hemp Seeds (Hearts) has 5.8x more
Zinc
🏆 Hemp Seeds (Hearts) has 2.2x 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
Pecans (Raw) Benefits
- Among highest antioxidant content of all nuts
- Exceptional manganese (64% DV) for metabolism
- Very high copper (38% DV) for energy production
- Good thiamin source (12% DV) for nerve function
- Rich in heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Hemp Seeds (Hearts): Moderate
Pecans (Raw): Moderate
🕒 Preparation
Hemp Seeds (Hearts): Easy
Pecans (Raw): Easy
📦 Storage
Hemp Seeds (Hearts): Refrigerate
Pecans (Raw): Refrigerate
🍽️ Versatility
Hemp Seeds (Hearts): Very versatile
Pecans (Raw): Very versatile
The Bottom Line
Both Hemp Seeds (Hearts) and Pecans (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 121mg), more protein (32g vs 9.3g), and more zinc (10mg vs 4.6mg) per 100g. It is also lower in calories (553 vs 700 per 100g).
Choose Pecans (Raw) if: Choose Pecans (Raw) for more healthy fats (73g vs 49g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hemp Seeds (Hearts) and Pecans (Raw) in Nutrivio
Compare how Hemp Seeds (Hearts) and Pecans (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
