Industrial hemp hearts: a composition comparison with nuts

Hemp seeds: the new leader among nuts and seeds

Among healthy foods, industrial hemp seeds (Cannabis sativa L.) have earned a place alongside premium nuts and seeds, outperforming many of them on key nutritional metrics.

A rich protein profile

Hemp seeds contain 31 grams of protein per 100 grams of product, which puts them ahead of most seeds and nuts. The gap shows up clearly in a direct comparison:

• 46% more protein than almonds (21.2 g)
• 2 times more protein than walnuts (15.2 g)
• 2 times more protein than cashews (15.3 g)
• 2.1 times more protein than hazelnuts (14.8 g)
• 3.4 times more protein than macadamias (9.2 g)
• 48% more protein than pistachios (20.9 g)
• 31% more protein than peanuts (23.7 g)

A complete amino acid spectrum

Unlike most nuts, hemp seeds contain all nine essential amino acids in optimal proportions, making them a complete protein comparable to animal sources.

Comprehensive nutritional superiority

Magnesium: record-setting levels

Hemp seeds contain 700 mg of magnesium per 100 g — an absolute record among all nuts and seeds:

• 2.6 times more than almonds (268 mg)
• 4.4 times more than walnuts (158 mg)
• 2.7 times more than cashews (260 mg)
• 4.3 times more than hazelnuts (163 mg)
• 7.4 times more than macadamias (95 mg)
• 6.4 times more than pistachios (109 mg)
• 4 times more than peanuts (176 mg)

Zinc: ahead of every nut

With 10 mg of zinc per 100 g, hemp seeds outperform every nut:

• 3.2 times more than almonds (3.1 mg)
• 3.2 times more than walnuts (3.14 mg)
• 72% more than cashews (5.8 mg)
• 4.5 times more than hazelnuts (2.2 mg)
• 7.7 times more than macadamias (1.3 mg)
• 4.5 times more than pistachios (2.2 mg)
• 3 times more than peanuts (3.3 mg)

Comparative nutrient table

Figures are given per 100 g of product.

The main advantages of hemp seeds

1. A balanced ratio of omega fatty acids

Hemp seeds provide a ratio of omega-6 to omega-3 of approximately 3:1, which many nutrition specialists consider favorable. This is an advantage over:

• Almonds and peanuts: they contain only omega-6 and are completely devoid of omega-3
• Walnuts: an excess of omega-3 (a 4.2:1 ratio in favor of omega-3)
• Macadamias: minimal content of both omega acids

2. Maximum protein bioavailability

The proteins in hemp seeds come in highly digestible forms:

• Edestin (60–80%) — one of the most easily digestible plant proteins
• Albumin (20–25%) — quickly absorbed by the body

Unlike nuts, which contain antinutrients (phytic acid, tannins) that reduce the absorption of protein and minerals, hemp seeds are virtually free of such compounds.

3. Ready to eat

Hemp hearts do not require:

• Soaking (as almonds do — for better absorption)
• Roasting (as most nuts do — to improve flavor)
• Grinding (as walnuts do — for better absorption)

4. Superiority in key minerals

Magnesium. Hemp seeds contain more magnesium than any nut. It is important for:

• The function of more than 300 enzymes
• Cardiovascular health
• Healthy sleep and stress resilience

Zinc. A record content among plant sources. It is essential for:

• The immune system
• Wound healing
• Protein synthesis

Iron. The high content (8 mg) exceeds that of most nuts.

Comparison with popular nuts

Versus almonds

• Plus: 46% more protein, 161% more magnesium, 223% more zinc
• Plus: contains omega-3 (almonds have 0 g)
• Plus: requires no soaking for absorption
• Minus: less vitamin E and fiber

Versus walnuts

• Plus: 2 times more protein, 343% more magnesium, 219% more zinc
• Plus: balanced omega acids versus an excess of omega-3
• Plus: fewer calories (553 versus 654)
• Minus: slightly less total omega-3

Versus cashews

• Plus: 2 times more protein, 169% more magnesium, 72% more zinc
• Plus: 54 times more omega-3, 3.6 times more omega-6
• Plus: more iron (8 mg versus 6 mg)
• Plus: a more complete amino acid profile

Versus hazelnuts

• Plus: 2.1 times more protein, 329% more magnesium, 355% more zinc
• Plus: 97 times more omega-3, 3.5 times more omega-6
• Plus: 70% more iron
• Minus: less vitamin E and fiber

Versus macadamias

• Plus: 3.4 times more protein, 637% more magnesium, 669% more zinc
• Plus: 43 times more omega-3, 25 times more omega-6
• Plus: 4.4 times more iron
• Plus: 23% fewer calories (553 versus 718)

Versus pistachios

• Plus: 48% more protein, 542% more magnesium, 355% more zinc
• Plus: 35 times more omega-3, 2.1 times more omega-6
• Plus: 2 times more iron
• Minus: less fiber

Versus peanuts

• Plus: 31% more protein, 298% more magnesium, 203% more zinc
• Plus: contains omega-3 (peanuts have 0 g), 78% more omega-6
• Plus: 3.5 times more iron
• Plus: 5% fewer calories

Nutritional value of the composition

Amino acids and fatty acids

Hemp seeds are notable for their high arginine content — 15.5 g per 100 g of protein. Arginine is an amino acid the body uses in metabolism.

The fat profile is balanced in its ratio of omega-3 and omega-6 polyunsaturated fatty acids; it also contains the rare gamma-linolenic acid (GLA).

Muscles and metabolism

The complete protein profile supports:

• Muscle growth and recovery
• The synthesis of enzymes and hormones
• Maintaining a healthy weight

The record magnesium content is essential for:

• Energy metabolism
• Muscle contraction
• Nerve conduction

Trace elements

Beyond protein, hemp seeds contain a range of essential trace elements:

• Zinc — takes part in the normal functioning of the immune system
• Magnesium — a record content among nuts and seeds
• Vitamin E — has antioxidant properties

Consumption recommendations

Optimal serving

30–45 grams per day (2–3 tablespoons) provide:

• 9–14 g of complete protein
• 210–315 mg of magnesium (50–75% of the daily value)
• 3–4.5 mg of zinc (30–45% of the daily value)

Ways to add it to your diet

• Smoothies and shakes — a neutral, nutty flavor
• Salads and yogurts — they add nutrition and texture
• Porridge and muesli — they boost the protein value of breakfast
• Baking — replacing part of the flour (up to 25%)

Conclusion

Industrial hemp hearts outperform popular nuts across the key nutritional metrics, combining a high protein content with a broad mineral profile and a balanced composition of omega fatty acids.

For a concentrated plant-based source of nutrition, hemp seeds compare well, outperforming traditional nuts on most of the metrics that matter for healthy eating.

Hemp seeds are a complete plant-based alternative to nuts, with a higher content of protein and minerals.

This is what we make

We make all of this ourselves — a full-cycle plant in the Uzlovaya SEZ, 0% THC.

Hulled hemp hearts (separated)

Protein over 30% · omega-3/6

Cold-pressed green hemp seed oil

Omega-6 : omega-3 = 3.5 : 1

Hemp protein flour

Protein 40–45 g/100 g

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