Quick Summary
When to Choose Pumpkin Seeds (Pepitas)
Choose Pumpkin Seeds (Pepitas) for more iron (8.9mg vs 8mg) per 100g.
When to Choose Hemp Seeds (Hearts)
Choose Hemp Seeds (Hearts) for more omega-3 fatty acids (9g vs 0.4g), more zinc (10mg vs 7.9mg), and more magnesium (700mg vs 557mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pumpkin Seeds (Pepitas) | Hemp Seeds (Hearts) | Winner |
|---|---|---|---|
| Calories | 539.3 | 553.3 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 30.4g | 31.7g | 🏆 Hemp Seeds (Hearts) |
| Carbohydrates | 10.7g | 0g | |
| Fiber | 6.1g | 0g | 🏆 Pumpkin Seeds (Pepitas) |
| Total Fat | 46.4g | 48.7g |
Key Vitamins & Minerals
Iron
🏆 Pumpkin Seeds (Pepitas) has 12% more
Magnesium
🏆 Hemp Seeds (Hearts) has 26% more
Omega-3 Fatty Acids
🏆 Hemp Seeds (Hearts) has 25.2x more
Zinc
🏆 Hemp Seeds (Hearts) has 27% 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 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
Practical Considerations
💰 Cost
Pumpkin Seeds (Pepitas): Moderate
Hemp Seeds (Hearts): Moderate
🕒 Preparation
Pumpkin Seeds (Pepitas): Easy
Hemp Seeds (Hearts): Easy
📦 Storage
Pumpkin Seeds (Pepitas): Refrigerate
Hemp Seeds (Hearts): Refrigerate
🍽️ Versatility
Pumpkin Seeds (Pepitas): Very versatile
Hemp Seeds (Hearts): Very versatile
The Bottom Line
Both Pumpkin Seeds (Pepitas) and Hemp Seeds (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 Pumpkin Seeds (Pepitas) for more iron (8.9mg vs 8mg) per 100g.
Choose Hemp Seeds (Hearts) if: Choose Hemp Seeds (Hearts) for more omega-3 fatty acids (9g vs 0.4g), more zinc (10mg vs 7.9mg), and more magnesium (700mg vs 557mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pumpkin Seeds (Pepitas) and Hemp Seeds (Hearts) in Nutrivio
Compare how Pumpkin Seeds (Pepitas) and Hemp Seeds (Hearts) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
