Quick Summary
When to Choose Pumpkin Seeds (Pepitas)
When to Choose Hemp Hearts
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Pumpkin Seeds (Pepitas) | Hemp Hearts | Winner |
|---|---|---|---|
| Calories | 151 | 166 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 8.5g | 9.5g | 🏆 Hemp Hearts |
| Carbohydrates | 3g | 2.6g | |
| Fiber | 1.7g | 1.2g | 🏆 Pumpkin Seeds (Pepitas) |
| Total Fat | 13g | 14.5g |
Key Vitamins & Minerals
Iron
Magnesium
🏆 Hemp Hearts has 35% more
Omega-3 Fatty Acids
🏆 Hemp Hearts has 26.0x more
Phosphorus
🏆 Hemp Hearts has 23% more
Zinc
🏆 Hemp Hearts has 36% more
Health Benefits Comparison
Pumpkin Seeds (Pepitas) Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
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
Pumpkin Seeds (Pepitas): Moderate
Hemp Hearts: Moderate
🕒 Preparation
Pumpkin Seeds (Pepitas): Easy
Hemp Hearts: Easy
📦 Storage
Pumpkin Seeds (Pepitas): Refrigerate
Hemp Hearts: Refrigerate
🍽️ Versatility
Pumpkin Seeds (Pepitas): Very versatile
Hemp Hearts: Very versatile
The Bottom Line
Both Pumpkin Seeds (Pepitas) and Hemp Hearts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pumpkin Seeds (Pepitas) if:
Choose Hemp Hearts if:
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pumpkin Seeds (Pepitas) and Hemp Hearts in Nutrivio
Compare how Pumpkin Seeds (Pepitas) and Hemp Hearts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
