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Flax Seeds vs. Hemp Hearts: A Nutritional Showdown

This month, instead of looking at packaged food products, we decided to look at two items popular with healthy-food enthusiasts: flax seeds and hemp hearts.




Nutrition Faceoff: Flax Seeds vs. Hemp Hearts

Flax Seeds         Hemp Hearts
Serving Size:                         3 Tbsp (31 g)     3 Tbsp (30 g)
Calories:                                165 kcal              170 kcal
Fat:                                         13 g                     13 g
Saturated Fat:                      1.1 g                     1.5 g
Monounsaturated Fat:      2.3 g                     1.5 g
Polyunsaturated Fat:         8.9 g                     10 g
Omega-6 Fatty Acids:        1.8 g                      8 g
Omega-3 Fatty Acids:        7 g                         2.5 g
Protein:                                5.7 g                      10 g
Total Carbohydrates:        8.9 g                      3 g
Fiber:                                   8.4 g                       3 g

Dietitian’s Take:

Both flax seeds and hemp hearts are great sources of unsaturated fatty acids. Flax seeds contain more omega-3 fatty acids (alpha-linolenic acid, aka ALA) than omega-6 fatty acids, while hemp hearts contain more omega-6 fatty acids (gamma-linolenic acid, aka GLA) than omega-3 fatty acids.

Flax seeds and hemp hearts provide about the same amount of calories. They contain the same amount of fat, but flax seeds contain more fiber, while hemp hearts contain more protein.

Read more: Health Castle

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