Quick Summary
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more fiber (9.6g vs 4g) and more healthy fats (73g vs 48g) per 100g.
When to Choose Hemp Hearts
Choose Hemp 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).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pecans (Raw) | Hemp Hearts | Winner |
|---|---|---|---|
| Calories | 700 | 553.3 | 🏆 Hemp Hearts |
| Protein | 9.3g | 31.7g | 🏆 Hemp Hearts |
| Carbohydrates | 13.9g | 8.7g | |
| Fiber | 9.6g | 4g | 🏆 Pecans (Raw) |
| Total Fat | 72.9g | 48.3g |
Key Vitamins & Minerals
Magnesium
🏆 Hemp Hearts has 5.8x more
Zinc
🏆 Hemp Hearts has 2.2x more
Health Benefits Comparison
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
Hemp Hearts Benefits
- Complete protein with all 9 essential amino acids and 9.5g protein per 30g serving
- Ideal 3:1 omega-6 to omega-3 ratio supports cardiovascular and brain health
- Rich in GLA (gamma-linolenic acid) which reduces inflammation and supports hormones
- High in magnesium (210mg per 100g) for energy production and muscle function
Practical Considerations
💰 Cost
Pecans (Raw): Moderate
Hemp Hearts: Moderate
🕒 Preparation
Pecans (Raw): Easy
Hemp Hearts: Easy
📦 Storage
Pecans (Raw): Refrigerate
Hemp Hearts: Refrigerate
🍽️ Versatility
Pecans (Raw): Very versatile
Hemp Hearts: Very versatile
The Bottom Line
Both Pecans (Raw) and Hemp Hearts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pecans (Raw) if: Choose Pecans (Raw) for more fiber (9.6g vs 4g) and more healthy fats (73g vs 48g) per 100g.
Choose Hemp Hearts if: Choose Hemp 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).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pecans (Raw) and Hemp Hearts in Nutrivio
Compare how Pecans (Raw) and Hemp Hearts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
