All seeds are packed with nutrients, and both flaxseeds and hemp seeds (also called hemp hearts) are among the healthiest.

“Seeds are a good source of plant-based protein, healthy unsaturated fat, fiber and other various micronutrients,” Natalie Rizzo, registered dietitian and TODAY.com nutrition editor, previously said.

And the combination of nutrients you’ll find in seeds — including both flaxseeds and hemp seeds — helps keep you feeling full while supporting gut and heart health, she explained.

But these two types of seeds do provide different amounts of those nutrients. So, depending on your current nutritional focus, you may want to eat one over the other. Here’s how to decide whether you should reach for flaxseeds or hemp seeds.

Flaxseeds Nutrition

A 2-tablespoon serving of flaxseeds contains:

110 calories4 grams protein6 grams fiber6 grams carbohydrates9 grams fatHemp Seeds Nutrition

In a 1-ounce serving of hemp seeds, you’ll find:

166 calories9.5 grams protein1 gram fiber3 grams carbohydrates15 grams fatProtein

Protein is one of the three macronutrients we all need to eat a lot of every single day. It helps us build and maintain muscle and can help us feel full.

Dietitians recommend getting at least 20 grams of this nutrient in every meal, and seeds can be a helpful boost as you work toward that total. All seeds are sources of plant-based protein, and both flaxseeds and hemp seeds provide a good amount.

However, you’ll get more protein per serving of hemp seeds than flaxseeds. A serving of hemp seeds (1 ounce, or about 3 tablespoons) provides a little more than 9 grams of protein, while 2 tablespoons of flaxseeds will net you about 4 grams of protein.

That’s why hemp seeds ranked among TODAY.com’s highest-protein seeds you can eat.

Fiber

It’s just as important to get enough fiber in your diet, but this nutrient tends to get less attention than protein.

Fiber supports your gut health, but it can also contribute to heart health, blood sugar control and feelings of satiety. And most of us don’t get the recommended 25 to 38 grams of fiber per day, so seeds can be an important tool in helping us get to that goal.

If you’re interested in boosting your fiber intake, flaxseeds will be a better choice than hemp seeds. In fact, flaxseeds are one of the highest-fiber seeds out there.

While a serving of hemp seeds contains 1 gram of fiber, a serving of flaxseeds provides a whopping 6 grams of this healthy nutrient.

Other Nutrients

Seeds are packed with healthy fats, vitamins and minerals, and both flaxseeds and hemp seeds are among the healthiest seeds you can eat.

Flaxseeds are celebrated for their heart health benefits. On top of the fiber they contain, flaxseeds are also packed with magnesium, omega-3 fatty acids and anti-inflammatory lignans. Together, all of these nutrients can help keep your heart functioning properly.

Meanwhile, hemp seeds are even higher in magnesium, providing about 50% of your daily value per serving. This mineral is necessary for proper energy and metabolism, as well as sleep, bone health and blood pressure. You’ll also find potassium, zinc and iron in these tiny seeds.

And, like flaxseeds, hemp seeds contain healthy omega-3 fatty acids. While Rizzo previously ranked chia seeds as the seeds with the most healthy unsaturated fats, flaxseeds and hemp seeds took the next two spots.

Should You Eat Flaxseeds or Hemp Seeds?

Both of these seeds are great for you and provide nutrients to support your gut health, heart health and more. Choosing which seed to eat depends on both your nutritional goals and your preferences.

While flaxseeds provide a moderate amount of both protein and fiber, hemp seeds contain more protein with less fiber. If you’re focusing mainly on protein right now, hemp seeds may be more helpful for you. But if fiber is your main goal or you prefer more of a balance, flaxseeds could be a better choice.

Keep in mind that both of these seeds are small, and eating a full serving (multiple tablespoons) in a meal of either one can be a challenge. You could simply top your morning yogurt, smoothie or oatmeal with a sprinkling of either seed for some crunch and a small nutrient boost, but that won’t be an entire serving of the seeds.

Additionally, dietitians told TODAY.com previously that whole flaxseeds can pass through the digestive system in tact. So you may want to opt for ground flaxseeds to ensure you get all the nutritional benefits they have to offer.

You can use ground flaxseeds in baked goods or as a thickener in recipes for veggie burgers, Rizzo said previously. Similarly, hemp seeds can be baked into granola, blended into smoothies or even used in soups.

Of course, you can also use both flaxseeds and hemp seeds in your recipes, such as these honey nut protein bars.