Side-by-Side Comparison
Nuts, Seeds & Kernels
Hemp Hearts (Shelled Hemp Seeds) vs. Sesame Seeds (White, Hulled)
Comparing 2 standards across 14 specifications. 14 key differences identified.
Comparing:
Hemp Hearts (Shelled Hemp Seeds)
Sesame Seeds (White, Hulled)
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).
White sesame seeds (Sesamum indicum) have had the outer hull removed, giving a milder flavor and lighter color than whole/unhulled seeds. Per 100g, they provide roughly 570 kcal, 49-50g fat (mostly mono- and polyunsaturated), 17-18g protein, and notably lower calcium than unhulled seeds, since most of the seed's calcium sits in the hull that's been removed.
Specification Comparison Table
14 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
553 kcal | 570 kcal |
|
Total Fat
|
48.8 g | 49.7 g |
|
Polyunsaturated Fat (PUFA)
|
38.1 g | 21.8 g |
|
Monounsaturated Fat (MUFA)
|
5.40 g | 18.8 g |
|
Saturated Fat
|
4.60 g | 7.0 g |
|
Protein
|
31.6 (Edestin & Albumin) g | 17.7 g |
|
Carbohydrates
|
8.67 g | 23.4 g |
|
Dietary Fiber
|
4.00 g | 11.8 g |
|
Magnesium
|
700 (167% DV) mg | 351 (whole-seed baseline) mg |
|
Omega-3 ALA (Alpha-Linolenic)
|
8,680 mg | — |
|
Net Carbohydrates
|
4.67 g | — |
|
Zinc
|
9.90 (90% DV) mg | — |
|
Calcium
|
— | 60 – 90 (substantially lower than unhulled -- see note) mg |
|
Iron
|
— | 14.6 (whole-seed baseline) mg |
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