Quick Summary
When to Choose Hemp Seeds (Hearts)
Choose Hemp Seeds (Hearts) for more magnesium (700mg vs 114mg), more protein (32g vs 7.1g), and more healthy fats (49g vs 25g) per 100g.
When to Choose Tiger Nuts
Choose Tiger Nuts for more vitamin E (10mg vs 7.7mg) per 100g. It is also lower in calories (429 vs 553 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hemp Seeds (Hearts) | Tiger Nuts | Winner |
|---|---|---|---|
| Calories | 553.3 | 428.6 | 🏆 Tiger Nuts |
| Protein | 31.7g | 7.1g | 🏆 Hemp Seeds (Hearts) |
| Total Fat | 48.7g | 25g |
Key Vitamins & Minerals
Iron
🏆 Hemp Seeds (Hearts) has 60% more
Magnesium
🏆 Hemp Seeds (Hearts) has 6.1x more
Vitamin E
🏆 Tiger Nuts has 30% 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
Tiger Nuts Benefits
- Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
- Resistant starch improves insulin sensitivity and supports healthy blood sugar
- Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
- High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Practical Considerations
💰 Cost
Hemp Seeds (Hearts): Moderate
Tiger Nuts: Moderate
🕒 Preparation
Hemp Seeds (Hearts): Easy
Tiger Nuts: Easy
📦 Storage
Hemp Seeds (Hearts): Refrigerate
Tiger Nuts: Refrigerate
🍽️ Versatility
Hemp Seeds (Hearts): Very versatile
Tiger Nuts: Very versatile
The Bottom Line
Both Hemp Seeds (Hearts) and Tiger Nuts 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 114mg), more protein (32g vs 7.1g), and more healthy fats (49g vs 25g) per 100g.
Choose Tiger Nuts if: Choose Tiger Nuts for more vitamin E (10mg vs 7.7mg) per 100g. It is also lower in calories (429 vs 553 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hemp Seeds (Hearts) and Tiger Nuts in Nutrivio
Compare how Hemp Seeds (Hearts) and Tiger Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
