Ingredient swap
Hemp Hearts vs Pecans
Hemp Hearts has 31.6 g protein and 553 calories per 100 g; pecans has 9.2 g and 691. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of hemp hearts (160 g) ≈ 1½ cup of pecans.
Side by side
| Per 100 g | Hemp Hearts | Pecans |
|---|---|---|
| Calories | 553 better | 691 |
| Protein | 31.6 gbetter | 9.2 g |
| Carbs | 8.7 gbetter | 13.9 g |
| Fat | 48.8 g | 72 g |
| Fiber | 4 g | 9.6 gbetter |
| Sugar | 1.5 gbetter | 4 g |
| Sodium | 5 mg | 0 mgbetter |
| 1 cup weighs | 160 g | 99 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use pecans instead of hemp hearts?
Swap by weight, not by cup: 1 cup of hemp hearts (160 g) ≈ 1½ cup of pecans.
Which has more protein?
Hemp Hearts, with 31.6 g per 100 g versus 9.2 g.
Which has fewer calories?
Hemp Hearts, with 553 calories per 100 g.