Quick Summary
When to Choose Hemp Seeds (Hearts)
When to Choose Sunflower Seeds (Kernels)
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Hemp Seeds (Hearts) | Sunflower Seeds (Kernels) | Winner |
|---|---|---|---|
| Calories | 166 | 164 | 🏆 Sunflower Seeds (Kernels) |
| Protein | 9.5g | 5.5g | 🏆 Hemp Seeds (Hearts) |
| Total Fat | 14.6g | 14g |
Key Vitamins & Minerals
Magnesium
🏆 Hemp Seeds (Hearts) has 2.3x more
Vitamin E
🏆 Sunflower Seeds (Kernels) has 3.2x 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
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 Sunflower Seeds (Kernels) if:
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.
