Quick Summary
When to Choose Walnuts
Choose Walnuts for more healthy fats (66g vs 49g) per 100g.
When to Choose Hemp Seeds (Hearts)
Choose Hemp Seeds (Hearts) for more vitamin E (7.7mg vs 0.7mg), more magnesium (700mg vs 161mg), 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 Seeds (Hearts) | Winner |
|---|---|---|---|
| Calories | 660.7 | 553.3 | 🏆 Hemp Seeds (Hearts) |
| Protein | 15.4g | 31.7g | 🏆 Hemp Seeds (Hearts) |
| Carbohydrates | 13.9g | 0g | |
| Fiber | 6.8g | 0g | 🏆 Walnuts |
| Total Fat | 66.1g | 48.7g |
Key Vitamins & Minerals
Magnesium
🏆 Hemp Seeds (Hearts) has 4.4x more
Omega-3 Fatty Acids
Vitamin E
🏆 Hemp Seeds (Hearts) has 10.7x 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 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
Walnuts: Moderate
Hemp Seeds (Hearts): Moderate
🕒 Preparation
Walnuts: Easy
Hemp Seeds (Hearts): Easy
📦 Storage
Walnuts: Refrigerate
Hemp Seeds (Hearts): Refrigerate
🍽️ Versatility
Walnuts: Very versatile
Hemp Seeds (Hearts): Very versatile
The Bottom Line
Both Walnuts and Hemp Seeds (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 healthy fats (66g vs 49g) per 100g.
Choose Hemp Seeds (Hearts) if: Choose Hemp Seeds (Hearts) for more vitamin E (7.7mg vs 0.7mg), more magnesium (700mg vs 161mg), 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 Seeds (Hearts) in Nutrivio
Compare how Walnuts and Hemp Seeds (Hearts) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
