Quick Summary
When to Choose Walnuts
Choose Walnuts for more fiber (6.8g vs 4g) and more healthy fats (66g vs 48g) per 100g.
When to Choose Hemp Hearts
Choose Hemp Hearts for more magnesium (700mg vs 161mg), more phosphorus (1350mg vs 350mg), and more protein (32g vs 15g) per 100g. It is also lower in calories (553 vs 661 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Walnuts | Hemp Hearts | Winner |
|---|---|---|---|
| Calories | 660.7 | 553.3 | 🏆 Hemp Hearts |
| Protein | 15.4g | 31.7g | 🏆 Hemp Hearts |
| Carbohydrates | 13.9g | 8.7g | |
| Fiber | 6.8g | 4g | 🏆 Walnuts |
| Total Fat | 66.1g | 48.3g |
Key Vitamins & Minerals
Magnesium
🏆 Hemp Hearts has 4.4x more
Omega-3 Fatty Acids
Phosphorus
🏆 Hemp Hearts has 3.9x more
Health Benefits Comparison
Walnuts Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
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
Walnuts: Moderate
Hemp Hearts: Moderate
🕒 Preparation
Walnuts: Easy
Hemp Hearts: Easy
📦 Storage
Walnuts: Refrigerate
Hemp Hearts: Refrigerate
🍽️ Versatility
Walnuts: Very versatile
Hemp Hearts: Very versatile
The Bottom Line
Both Walnuts and Hemp Hearts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Walnuts if: Choose Walnuts for more fiber (6.8g vs 4g) and more healthy fats (66g vs 48g) per 100g.
Choose Hemp Hearts if: Choose Hemp Hearts for more magnesium (700mg vs 161mg), more phosphorus (1350mg vs 350mg), and more protein (32g vs 15g) per 100g. It is also lower in calories (553 vs 661 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Walnuts and Hemp Hearts in Nutrivio
Compare how Walnuts and Hemp Hearts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
