Hemp hearts vs sunflower seeds: nutrition compared
Per 30 g, hemp hearts have 9.5 g of protein and 1.2 g of fiber. Sunflower seeds have 6.2 g of protein and 2.6 g of fiber. All numbers are USDA averages for raw, dried seeds.
Per 30 g serving
| Nutrient | Hemp hearts | Sunflower seeds |
|---|---|---|
| Energy and macros | ||
| Calories kcal | 166 | 175 |
| Protein g | 9.519% DV | 6.212% DV |
| Total fat g | 14.619% DV | 15.420% DV |
| Carbohydrate g | 2.61% DV | 62% DV |
| Fiber g | 1.24% DV | 2.69% DV |
| Sugars g | 0.45 | 0.79 |
| Fats | ||
| Saturated fat g | 1.47% DV | 1.37% DV |
| Monounsaturated fat g | 1.6 | 5.5 |
| Polyunsaturated fat g | 11.4 | 6.9 |
| Omega-3 ALA g | 2.6 | 0.02 |
| Omega-6 linoleic acid g | 8.3 | 6.9 |
| Omega-6 GLA g | 0.4 | – |
| Minerals | ||
| Magnesium mg | 21050% DV | 97.523% DV |
| Phosphorus mg | 49540% DV | 19816% DV |
| Iron mg | 2.413% DV | 1.69% DV |
| Zinc mg | 327% DV | 1.514% DV |
| Calcium mg | 212% DV | 23.42% DV |
| Potassium mg | 3608% DV | 1944% DV |
| Manganese mg | 2.399% DV | 0.5825% DV |
| Copper mg | 0.4853% DV | 0.5460% DV |
| Selenium µg | – | 15.929% DV |
| Sodium mg | 1.50% DV | 2.70% DV |
| Vitamins | ||
| Thiamin (B1) mg | 0.3832% DV | 0.4437% DV |
| Niacin (B3) mg | 2.817% DV | 2.516% DV |
| Vitamin B6 mg | 0.1811% DV | 0.424% DV |
| Folate µg | 338% DV | 68.117% DV |
| Vitamin E mg | 0.242% DV | 10.670% DV |
The main differences
- Calories. Sunflower seeds have more: 166 kcal in hemp hearts against 175 kcal in sunflower seeds.
- Protein. Hemp hearts have more: 9.5 g in hemp hearts against 6.2 g in sunflower seeds.
- Fiber. Sunflower seeds have more: 1.2 g in hemp hearts against 2.6 g in sunflower seeds.
- Total fat. Sunflower seeds have more: 14.6 g in hemp hearts against 15.4 g in sunflower seeds.
- Omega-3 ALA. Hemp hearts have more: 2.6 g in hemp hearts against 0.02 g in sunflower seeds.
- Magnesium. Hemp hearts have more: 210 mg in hemp hearts against 97.5 mg in sunflower seeds.
- Iron. Hemp hearts have more: 2.4 mg in hemp hearts against 1.6 mg in sunflower seeds.
- Calcium. Sunflower seeds have more: 21 mg in hemp hearts against 23.4 mg in sunflower 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 | Sunflower seeds |
|---|---|---|
| Energy and macros | ||
| Calories kcal | 553 | 584 |
| Protein g | 31.663% DV | 20.842% DV |
| Total fat g | 48.863% DV | 51.566% DV |
| Carbohydrate g | 8.73% DV | 207% DV |
| Fiber g | 414% DV | 8.631% DV |
| Sugars g | 1.5 | 2.6 |
| Fats | ||
| Saturated fat g | 4.623% DV | 4.522% DV |
| Monounsaturated fat g | 5.4 | 18.5 |
| Polyunsaturated fat g | 38.1 | 23.1 |
| Omega-3 ALA g | 8.7 | 0.06 |
| Omega-6 linoleic acid g | 27.5 | 23 |
| Omega-6 GLA g | 1.3 | – |
| Minerals | ||
| Magnesium mg | 700167% DV | 32577% DV |
| Phosphorus mg | 1650132% DV | 66053% DV |
| Iron mg | 844% DV | 5.329% DV |
| Zinc mg | 9.990% DV | 545% DV |
| Calcium mg | 705% DV | 786% DV |
| Potassium mg | 120026% DV | 64514% DV |
| Manganese mg | 7.6330% DV | 1.985% DV |
| Copper mg | 1.6178% DV | 1.8200% DV |
| Selenium µg | – | 5396% DV |
| Sodium mg | 50% DV | 90% DV |
| Vitamins | ||
| Thiamin (B1) mg | 1.3107% DV | 1.5123% DV |
| Niacin (B3) mg | 9.257% DV | 8.352% DV |
| Vitamin B6 mg | 0.635% DV | 1.379% DV |
| Folate µg | 11028% DV | 22757% DV |
| Vitamin E mg | 0.85% DV | 35.2235% DV |
Source: USDA FoodData Central, SR Legacy (released April 2019). % DV uses FDA Daily Values. A brand's label can differ from these averages.