Shelled Hemp Seeds (Hemp Hearts) vs Ground Flaxseed (Flax Meal)
Compare the complete macronutrient and micronutrient profiles of Shelled Hemp Seeds (Hemp Hearts) and Ground Flaxseed (Flax Meal) per 100g standard serving to see which best fits your protein and dietary goals.
Shelled Hemp Seeds (Hemp Hearts)
Nuts & Seeds553
Calories / 100g
31.6g
Protein / 100g
Default Serving: 3 tbsp (30g)
Ground Flaxseed (Flax Meal)
Nuts & Seeds534
Calories / 100g
18.3g
Protein / 100g
Default Serving: 2 tbsp (20g)
Category Winners at a Glance
Shelled Hemp Seeds (Hemp Hearts)
31.6g protein per 100g
Ground Flaxseed (Flax Meal)
27.3g fiber per 100g
Ground Flaxseed (Flax Meal)
255 mg calcium
Nutritional Breakdown Comparison (per 100g)
USDA Standard| Nutrient (per 100g) | Shelled Hemp Seeds (Hemp Hearts) | Ground Flaxseed (Flax Meal) | Difference |
|---|---|---|---|
| Calories | 553 kcal | 534 kcal | 19 kcal |
| Protein | 31.6g | 18.3g | 13.3g |
| Total Carbohydrates | 8.7g | 28.9g | 20.2g |
| Dietary Fiber | 4g | 27.3g | 23.3g |
| Total Fat | 48.8g | 42.2g | 6.6g |
| Iron (Non-Heme) | 8 mg | 5.7 mg | 2.3 mg |
| Calcium | 70 mg | 255 mg | 185 mg |
| Plant Omega-3 (ALA) | 8.7 g | 22.8 g | 14.1 g |
Culinary Applications & Kitchen Usage
Cooking with Shelled Hemp Seeds (Hemp Hearts):
Shelled Hemp Seeds (Hemp Hearts) is versatile in savory and sweet cooking. In whole food plant-based diets, it is commonly used in stir-fries, bowls, grain dishes, or baking.
Cooking with Ground Flaxseed (Flax Meal):
Ground Flaxseed (Flax Meal) pairs exceptionally well in curries, salads, wraps, and grain salads. Its natural nutrient density makes it an ideal staple for high-protein meal prep.
Analyze in Nutrition Calculator
Want to calculate exact macro totals for custom portion sizes of Shelled Hemp Seeds (Hemp Hearts) and Ground Flaxseed (Flax Meal)? Open our live Nutrition Calculator.