# item.guide
Side-by-Side Comparison Nuts, Seeds & Kernels

Brazil Nuts (Raw) vs. Hemp Hearts (Shelled Hemp Seeds)

Comparing 2 standards across 13 specifications. 13 key differences identified.

Comparing:
Brazil Nuts (Raw)
Hemp Hearts (Shelled Hemp Seeds)
Brazil Nuts (Raw) →

Brazil nuts (Bertholletia excelsa) are large Amazonian tree seeds with the highest selenium concentration of any commonly eaten food, though actual content varies widely by growing region. Per 100g, they provide 659 kcal, 67.1g fats (24.6g MUFA, 20.6g PUFA, 16.1g saturated), 14.3g protein, and a lab-average 1,917µg selenium (3,485% DV) -- a handful per day is a sensible ceiling, not a target.

View full Brazil Nuts (Raw) spec sheet →
Hemp Hearts (Shelled Hemp Seeds) →

Shelled hemp seeds (Cannabis sativa) are soft inner kernels rich in complete protein and GLA. Per 100g, they deliver 553 kcal, 48.8g fats (including 8,680mg Omega-3 ALA and 2,000mg gamma-linolenic acid GLA), 31.6g protein, and 8.67g carbohydrates (4.0g fiber).

View full Hemp Hearts (Shelled Hemp Seeds) spec sheet →

Specification Comparison Table

13 Parameters
Parameter / Spec
Brazil Nuts (Raw)
Hemp Hearts (Shelled Hemp Seeds)
Energy / Calories
659 kcal 553 kcal
Total Fat
67.1 g 48.8 g
Monounsaturated Fat (MUFA)
24.6 g 5.40 g
Polyunsaturated Fat (PUFA)
20.6 g 38.1 g
Saturated Fat
16.1 g 4.60 g
Protein
14.3 g 31.6 (Edestin & Albumin) g
Carbohydrates
12.3 g 8.67 g
Dietary Fiber
7.50 g 4.00 g
Net Carbohydrates
4.80 g 4.67 g
Magnesium
376 (90% DV) mg 700 (167% DV) mg
Selenium
1,917 (3,485% DV as a lab average -- actual content varies widely, often 10x or more, by growing region/soil) µg —
Omega-3 ALA (Alpha-Linolenic)
— 8,680 mg
Zinc
— 9.90 (90% DV) mg

Other Alternatives to Compare

Compare Brazil Nuts (Raw) vs. Almonds (Raw Unsalted) → Compare Brazil Nuts (Raw) vs. Chia Seeds (Salvia hispanica) → Compare Brazil Nuts (Raw) vs. Flaxseeds (Ground / Milled) → Compare Brazil Nuts (Raw) vs. Pistachios (Raw Shelled) → Compare Brazil Nuts (Raw) vs. Pumpkin Seeds (Pepitas Raw) → Compare Brazil Nuts (Raw) vs. Sesame Seeds (White, Hulled) → Compare Brazil Nuts (Raw) vs. Walnuts (English / Persian) →