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  6. Hazelnut vs. Pine nuts

Hazelnut vs. Pine nuts — In-Depth Nutrition Comparison

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What are the differences between Hazelnut and Pine nuts?

  • Hazelnut is higher in Copper, Vitamin E , Vitamin B6, Fiber, and Vitamin B1, yet Pine nuts are higher in Manganese, Phosphorus, Zinc, Vitamin K, and Magnesium.
  • Pine nuts' daily need coverage for Manganese is 114% more.
  • Hazelnut has 6 times more Vitamin B6 than Pine nuts. While Hazelnut has 0.563mg of Vitamin B6, Pine nuts have only 0.094mg.

We used Nuts, hazelnuts or filberts and Nuts, pine nuts, dried types in this article.

Infographic

Hazelnut vs Pine nuts infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hazelnut
Hazelnut
5
:
5
Pine nuts
Pine nuts
Contains more Calcium +612.5%
Contains more Potassium +13.9%
Contains less Sodium -100%
Contains more Copper +30.3%
Contains more Selenium +242.9%
Contains more Iron +17.7%
Contains more Magnesium +54%
Contains more Phosphorus +98.3%
Contains more Zinc +163.3%
Contains more Manganese +42.5%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +612.5%
Contains more Potassium +13.9%
Contains less Sodium -100%
Contains more Copper +30.3%
Contains more Selenium +242.9%
Contains more Iron +17.7%
Contains more Magnesium +54%
Contains more Phosphorus +98.3%
Contains more Zinc +163.3%
Contains more Manganese +42.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hazelnut
Hazelnut
6
:
4
Pine nuts
Pine nuts
Contains more Vitamin E +61.1%
Contains more Vitamin C +687.5%
Contains more Vitamin B1 +76.6%
Contains more Vitamin B5 +193.3%
Contains more Vitamin B6 +498.9%
Contains more Folate +232.4%
Contains more Vitamin A +45%
Contains more Vitamin B2 +100.9%
Contains more Vitamin B3 +143.7%
Contains more Vitamin K +279.6%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Contains more Vitamin E +61.1%
Contains more Vitamin C +687.5%
Contains more Vitamin B1 +76.6%
Contains more Vitamin B5 +193.3%
Contains more Vitamin B6 +498.9%
Contains more Folate +232.4%
Contains more Vitamin A +45%
Contains more Vitamin B2 +100.9%
Contains more Vitamin B3 +143.7%
Contains more Vitamin K +279.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
3
:
2
Pine nuts
Pine nuts
Contains more Carbs +27.7%
Contains more Water +132.9%
Contains more Fats +12.5%
Contains more Other +12.7%
Equal in Protein - 13.69
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Carbs +27.7%
Contains more Water +132.9%
Contains more Fats +12.5%
Contains more Other +12.7%
Equal in Protein - 13.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Pine nuts
Pine nuts
Contains more Monounsaturated Fat +143.3%
Contains more Polyunsaturated fat +330.2%
Equal in Saturated Fat - 4.899
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains more Monounsaturated Fat +143.3%
Contains more Polyunsaturated fat +330.2%
Equal in Saturated Fat - 4.899

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hazelnut
Hazelnut
1
:
1
Pine nuts
Pine nuts
Contains more Sucrose +21.7%
Contains more Starch +197.9%
Equal in Glucose - 0.07
Equal in Fructose - 0.07
Hazelnut
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pine nuts
28% 69%
Starch: 1.43 g
Sucrose: 3.45 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +21.7%
Contains more Starch +197.9%
Equal in Glucose - 0.07
Equal in Fructose - 0.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Pine nuts
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Pine nuts Opinion
Net carbs 7g 9.38g Pine nuts
Protein 14.95g 13.69g Hazelnut
Fats 60.75g 68.37g Pine nuts
Carbs 16.7g 13.08g Hazelnut
Calories 628kcal 673kcal Pine nuts
Starch 0.48g 1.43g Pine nuts
Fructose 0.07g 0.07g
Sugar 4.34g 3.59g Pine nuts
Fiber 9.7g 3.7g Hazelnut
Calcium 114mg 16mg Hazelnut
Iron 4.7mg 5.53mg Pine nuts
Magnesium 163mg 251mg Pine nuts
Phosphorus 290mg 575mg Pine nuts
Potassium 680mg 597mg Hazelnut
Sodium 0mg 2mg Hazelnut
Zinc 2.45mg 6.45mg Pine nuts
Copper 1.725mg 1.324mg Hazelnut
Manganese 6.175mg 8.802mg Pine nuts
Selenium 2.4µg 0.7µg Hazelnut
Vitamin A 20IU 29IU Pine nuts
Vitamin A RAE 1µg 1µg
Vitamin E 15.03mg 9.33mg Hazelnut
Vitamin C 6.3mg 0.8mg Hazelnut
Vitamin B1 0.643mg 0.364mg Hazelnut
Vitamin B2 0.113mg 0.227mg Pine nuts
Vitamin B3 1.8mg 4.387mg Pine nuts
Vitamin B5 0.918mg 0.313mg Hazelnut
Vitamin B6 0.563mg 0.094mg Hazelnut
Folate 113µg 34µg Hazelnut
Vitamin K 14.2µg 53.9µg Pine nuts
Tryptophan 0.193mg 0.107mg Hazelnut
Threonine 0.497mg 0.37mg Hazelnut
Isoleucine 0.545mg 0.542mg Hazelnut
Leucine 1.063mg 0.991mg Hazelnut
Lysine 0.42mg 0.54mg Pine nuts
Methionine 0.221mg 0.259mg Pine nuts
Phenylalanine 0.663mg 0.524mg Hazelnut
Valine 0.701mg 0.687mg Hazelnut
Histidine 0.432mg 0.341mg Hazelnut
Saturated Fat 4.464g 4.899g Hazelnut
Monounsaturated Fat 45.652g 18.764g Hazelnut
Polyunsaturated fat 7.92g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0g 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Pine nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Hazelnut
51%
Pine nuts
Minerals Daily Need Coverage Score
197%
Hazelnut
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 0.75g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 15)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 0.435g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.