Hemp hearts vs sesame seeds: nutrition compared
Per 30 g, hemp hearts have 9.5 g of protein and 1.2 g of fiber. Sesame seeds have 5.3 g of protein and 3.5 g of fiber. All numbers are USDA averages for raw, dried seeds.
Per 30 g serving
| Nutrient | Hemp hearts | Sesame seeds |
|---|---|---|
| Energy and macros | ||
| Calories kcal | 166 | 172 |
| Protein g | 9.519% DV | 5.311% DV |
| Total fat g | 14.619% DV | 14.919% DV |
| Carbohydrate g | 2.61% DV | 73% DV |
| Fiber g | 1.24% DV | 3.513% DV |
| Sugars g | 0.45 | 0.09 |
| Fats | ||
| Saturated fat g | 1.47% DV | 2.110% DV |
| Monounsaturated fat g | 1.6 | 5.6 |
| Polyunsaturated fat g | 11.4 | 6.5 |
| Omega-3 ALA g | 2.6 | 0.11 |
| Omega-6 linoleic acid g | 8.3 | 6.4 |
| Omega-6 GLA g | 0.4 | – |
| Minerals | ||
| Magnesium mg | 21050% DV | 10525% DV |
| Phosphorus mg | 49540% DV | 18915% DV |
| Iron mg | 2.413% DV | 4.424% DV |
| Zinc mg | 327% DV | 2.321% DV |
| Calcium mg | 212% DV | 29323% DV |
| Potassium mg | 3608% DV | 1403% DV |
| Manganese mg | 2.399% DV | 0.7432% DV |
| Copper mg | 0.4853% DV | 1.2136% DV |
| Selenium µg | – | 10.319% DV |
| Sodium mg | 1.50% DV | 3.30% DV |
| Vitamins | ||
| Thiamin (B1) mg | 0.3832% DV | 0.2420% DV |
| Niacin (B3) mg | 2.817% DV | 1.48% DV |
| Vitamin B6 mg | 0.1811% DV | 0.2414% DV |
| Folate µg | 338% DV | 29.17% DV |
| Vitamin E mg | 0.242% DV | 0.071% DV |
The main differences
- Calories. Sesame seeds have more: 166 kcal in hemp hearts against 172 kcal in sesame seeds.
- Protein. Hemp hearts have more: 9.5 g in hemp hearts against 5.3 g in sesame seeds.
- Fiber. Sesame seeds have more: 1.2 g in hemp hearts against 3.5 g in sesame seeds.
- Total fat. Sesame seeds have more: 14.6 g in hemp hearts against 14.9 g in sesame seeds.
- Omega-3 ALA. Hemp hearts have more: 2.6 g in hemp hearts against 0.11 g in sesame seeds.
- Magnesium. Hemp hearts have more: 210 mg in hemp hearts against 105 mg in sesame seeds.
- Iron. Sesame seeds have more: 2.4 mg in hemp hearts against 4.4 mg in sesame seeds.
- Calcium. Sesame seeds have more: 21 mg in hemp hearts against 293 mg in sesame seeds.
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 | Sesame seeds |
|---|---|---|
| Energy and macros | ||
| Calories kcal | 553 | 573 |
| Protein g | 31.663% DV | 17.735% DV |
| Total fat g | 48.863% DV | 49.764% DV |
| Carbohydrate g | 8.73% DV | 23.49% DV |
| Fiber g | 414% DV | 11.842% DV |
| Sugars g | 1.5 | 0.3 |
| Fats | ||
| Saturated fat g | 4.623% DV | 735% DV |
| Monounsaturated fat g | 5.4 | 18.8 |
| Polyunsaturated fat g | 38.1 | 21.8 |
| Omega-3 ALA g | 8.7 | 0.38 |
| Omega-6 linoleic acid g | 27.5 | 21.4 |
| Omega-6 GLA g | 1.3 | – |
| Minerals | ||
| Magnesium mg | 700167% DV | 35184% DV |
| Phosphorus mg | 1650132% DV | 62950% DV |
| Iron mg | 844% DV | 14.681% DV |
| Zinc mg | 9.990% DV | 7.870% DV |
| Calcium mg | 705% DV | 97575% DV |
| Potassium mg | 120026% DV | 46810% DV |
| Manganese mg | 7.6330% DV | 2.5107% DV |
| Copper mg | 1.6178% DV | 4.1453% DV |
| Selenium µg | – | 34.463% DV |
| Sodium mg | 50% DV | 110% DV |
| Vitamins | ||
| Thiamin (B1) mg | 1.3107% DV | 0.7966% DV |
| Niacin (B3) mg | 9.257% DV | 4.528% DV |
| Vitamin B6 mg | 0.635% DV | 0.7946% DV |
| Folate µg | 11028% DV | 9724% DV |
| Vitamin E mg | 0.85% DV | 0.252% DV |
Source: USDA FoodData Central, SR Legacy (released April 2019). % DV uses FDA Daily Values. A brand's label can differ from these averages.