Hemp hearts vs flaxseed: nutrition compared
Per 30 g, hemp hearts have 9.5 g of protein and 1.2 g of fiber. Flaxseed has 5.5 g of protein and 8.2 g of fiber. All numbers are USDA averages for raw, dried seeds.
Per 30 g serving
| Nutrient | Hemp hearts | Flaxseed |
|---|---|---|
| Energy and macros | ||
| Calories kcal | 166 | 160 |
| Protein g | 9.519% DV | 5.511% DV |
| Total fat g | 14.619% DV | 12.716% DV |
| Carbohydrate g | 2.61% DV | 8.73% DV |
| Fiber g | 1.24% DV | 8.229% DV |
| Sugars g | 0.45 | 0.47 |
| Fats | ||
| Saturated fat g | 1.47% DV | 1.15% DV |
| Monounsaturated fat g | 1.6 | 2.3 |
| Polyunsaturated fat g | 11.4 | 8.6 |
| Omega-3 ALA g | 2.6 | 6.8 |
| Omega-6 linoleic acid g | 8.3 | 1.8 |
| Omega-6 GLA g | 0.4 | – |
| Minerals | ||
| Magnesium mg | 21050% DV | 11828% DV |
| Phosphorus mg | 49540% DV | 19315% DV |
| Iron mg | 2.413% DV | 1.710% DV |
| Zinc mg | 327% DV | 1.312% DV |
| Calcium mg | 212% DV | 76.56% DV |
| Potassium mg | 3608% DV | 2445% DV |
| Manganese mg | 2.399% DV | 0.7432% DV |
| Copper mg | 0.4853% DV | 0.3741% DV |
| Selenium µg | – | 7.614% DV |
| Sodium mg | 1.50% DV | 90% DV |
| Vitamins | ||
| Thiamin (B1) mg | 0.3832% DV | 0.4941% DV |
| Niacin (B3) mg | 2.817% DV | 0.926% DV |
| Vitamin B6 mg | 0.1811% DV | 0.148% DV |
| Folate µg | 338% DV | 26.17% DV |
| Vitamin E mg | 0.242% DV | 0.091% DV |
The main differences
- Calories. Hemp hearts have more: 166 kcal in hemp hearts against 160 kcal in flaxseed.
- Protein. Hemp hearts have more: 9.5 g in hemp hearts against 5.5 g in flaxseed.
- Fiber. Flaxseed has more: 1.2 g in hemp hearts against 8.2 g in flaxseed.
- Total fat. Hemp hearts have more: 14.6 g in hemp hearts against 12.7 g in flaxseed.
- Omega-3 ALA. Flaxseed has more: 2.6 g in hemp hearts against 6.8 g in flaxseed.
- Magnesium. Hemp hearts have more: 210 mg in hemp hearts against 118 mg in flaxseed.
- Iron. Hemp hearts have more: 2.4 mg in hemp hearts against 1.7 mg in flaxseed.
- Calcium. Flaxseed has more: 21 mg in hemp hearts against 76.5 mg in flaxseed.
Amounts are per 30 g. "Hemp hearts" are hulled hemp seeds: the hull is removed, which is why their fiber is low.
Per 100 g
| Nutrient | Hemp hearts | Flaxseed |
|---|---|---|
| Energy and macros | ||
| Calories kcal | 553 | 534 |
| Protein g | 31.663% DV | 18.337% DV |
| Total fat g | 48.863% DV | 42.254% DV |
| Carbohydrate g | 8.73% DV | 28.911% DV |
| Fiber g | 414% DV | 27.398% DV |
| Sugars g | 1.5 | 1.6 |
| Fats | ||
| Saturated fat g | 4.623% DV | 3.718% DV |
| Monounsaturated fat g | 5.4 | 7.5 |
| Polyunsaturated fat g | 38.1 | 28.7 |
| Omega-3 ALA g | 8.7 | 22.8 |
| Omega-6 linoleic acid g | 27.5 | 5.9 |
| Omega-6 GLA g | 1.3 | – |
| Minerals | ||
| Magnesium mg | 700167% DV | 39293% DV |
| Phosphorus mg | 1650132% DV | 64251% DV |
| Iron mg | 844% DV | 5.732% DV |
| Zinc mg | 9.990% DV | 4.339% DV |
| Calcium mg | 705% DV | 25520% DV |
| Potassium mg | 120026% DV | 81317% DV |
| Manganese mg | 7.6330% DV | 2.5108% DV |
| Copper mg | 1.6178% DV | 1.2136% DV |
| Selenium µg | – | 25.446% DV |
| Sodium mg | 50% DV | 301% DV |
| Vitamins | ||
| Thiamin (B1) mg | 1.3107% DV | 1.6137% DV |
| Niacin (B3) mg | 9.257% DV | 3.119% DV |
| Vitamin B6 mg | 0.635% DV | 0.4728% DV |
| Folate µg | 11028% DV | 8722% DV |
| Vitamin E mg | 0.85% DV | 0.312% DV |
Source: USDA FoodData Central, SR Legacy (released April 2019). % DV uses FDA Daily Values. A brand's label can differ from these averages.