Quick Summary
When to Choose Hemp Seeds (Hearts)
Choose Hemp Seeds (Hearts) for more magnesium (700mg vs 325mg) and more protein (32g vs 20g) per 100g.
When to Choose Sunflower Seeds (Kernels)
Choose Sunflower Seeds (Kernels) for more vitamin E (26mg vs 7.7mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hemp Seeds (Hearts) | Sunflower Seeds (Kernels) | Winner |
|---|---|---|---|
| Calories | 553.3 | 585.7 | 🏆 Hemp Seeds (Hearts) |
| Protein | 31.7g | 19.6g | 🏆 Hemp Seeds (Hearts) |
| Total Fat | 48.7g | 50g |
Key Vitamins & Minerals
Magnesium
🏆 Hemp Seeds (Hearts) has 2.2x more
Vitamin E
🏆 Sunflower Seeds (Kernels) has 3.4x 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
Sunflower Seeds (Kernels) Benefits
- Exceptional vitamin E for antioxidant protection
- High selenium for thyroid function
- Phytosterols help lower cholesterol
- Magnesium supports bone and heart health
Practical Considerations
💰 Cost
Hemp Seeds (Hearts): Moderate
Sunflower Seeds (Kernels): Moderate
🕒 Preparation
Hemp Seeds (Hearts): Easy
Sunflower Seeds (Kernels): Easy
📦 Storage
Hemp Seeds (Hearts): Refrigerate
Sunflower Seeds (Kernels): Refrigerate
🍽️ Versatility
Hemp Seeds (Hearts): Very versatile
Sunflower Seeds (Kernels): Very versatile
The Bottom Line
Both Hemp Seeds (Hearts) and Sunflower Seeds (Kernels) 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 325mg) and more protein (32g vs 20g) per 100g.
Choose Sunflower Seeds (Kernels) if: Choose Sunflower Seeds (Kernels) for more vitamin E (26mg vs 7.7mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hemp Seeds (Hearts) and Sunflower Seeds (Kernels) in Nutrivio
Compare how Hemp Seeds (Hearts) and Sunflower Seeds (Kernels) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
