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  6. Hazelnut vs. Flax

Hazelnut vs. Flax — In-Depth Nutrition Comparison

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Significant differences between Hazelnut and Flax

  • Hazelnut is richer in Manganese, Vitamin E , and Copper, while Flax is higher in Vitamin B1, Fiber, Magnesium, Phosphorus, Selenium, Zinc, and Calcium.
  • Hazelnut covers your daily Manganese needs 161% more than Flax.
  • Hazelnut has 48 times more Vitamin E than Flax. Hazelnut has 15.03mg of Vitamin E , while Flax has 0.31mg.

Specific food types used in this comparison are Nuts, hazelnuts or filberts and Seeds, flaxseed.

Infographic

Hazelnut vs Flax 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
3
:
7
Flax
Flax
Contains less Sodium -100%
Contains more Copper +41.4%
Contains more Manganese +148.8%
Contains more Calcium +123.7%
Contains more Iron +21.9%
Contains more Magnesium +140.5%
Contains more Phosphorus +121.4%
Contains more Potassium +19.6%
Contains more Zinc +77.1%
Contains more Selenium +958.3%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -100%
Contains more Copper +41.4%
Contains more Manganese +148.8%
Contains more Calcium +123.7%
Contains more Iron +21.9%
Contains more Magnesium +140.5%
Contains more Phosphorus +121.4%
Contains more Potassium +19.6%
Contains more Zinc +77.1%
Contains more Selenium +958.3%

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
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +4748.4%
Contains more Vitamin C +950%
Contains more Vitamin B6 +19%
Contains more Folate +29.9%
Contains more Vitamin K +230.2%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +71.1%
Equal in Vitamin B5 - 0.985
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +4748.4%
Contains more Vitamin C +950%
Contains more Vitamin B6 +19%
Contains more Folate +29.9%
Contains more Vitamin K +230.2%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +71.1%
Equal in Vitamin B5 - 0.985

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
1
:
4
Flax
Flax
Contains more Fats +44.1%
Contains more Protein +22.3%
Contains more Carbs +72.9%
Contains more Water +31.1%
Contains more Other +62%
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Fats +44.1%
Contains more Protein +22.3%
Contains more Carbs +72.9%
Contains more Water +31.1%
Contains more Other +62%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
1
:
2
Flax
Flax
Contains more Monounsaturated Fat +506.5%
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +262.8%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +506.5%
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +262.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hazelnut
Hazelnut
3
:
1
Flax
Flax
Contains more Starch +∞%
Contains more Sucrose +265.2%
Contains more Fructose +∞%
Contains more Glucose +471.4%
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
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +265.2%
Contains more Fructose +∞%
Contains more Glucose +471.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Flax Opinion
Net carbs 7g 1.58g Hazelnut
Protein 14.95g 18.29g Flax
Fats 60.75g 42.16g Hazelnut
Carbs 16.7g 28.88g Flax
Calories 628kcal 534kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g 0g Hazelnut
Sugar 4.34g 1.55g Flax
Fiber 9.7g 27.3g Flax
Calcium 114mg 255mg Flax
Iron 4.7mg 5.73mg Flax
Magnesium 163mg 392mg Flax
Phosphorus 290mg 642mg Flax
Potassium 680mg 813mg Flax
Sodium 0mg 30mg Hazelnut
Zinc 2.45mg 4.34mg Flax
Copper 1.725mg 1.22mg Hazelnut
Manganese 6.175mg 2.482mg Hazelnut
Selenium 2.4µg 25.4µg Flax
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg 0.31mg Hazelnut
Vitamin C 6.3mg 0.6mg Hazelnut
Vitamin B1 0.643mg 1.644mg Flax
Vitamin B2 0.113mg 0.161mg Flax
Vitamin B3 1.8mg 3.08mg Flax
Vitamin B5 0.918mg 0.985mg Flax
Vitamin B6 0.563mg 0.473mg Hazelnut
Folate 113µg 87µg Hazelnut
Vitamin K 14.2µg 4.3µg Hazelnut
Tryptophan 0.193mg 0.297mg Flax
Threonine 0.497mg 0.766mg Flax
Isoleucine 0.545mg 0.896mg Flax
Leucine 1.063mg 1.235mg Flax
Lysine 0.42mg 0.862mg Flax
Methionine 0.221mg 0.37mg Flax
Phenylalanine 0.663mg 0.957mg Flax
Valine 0.701mg 1.072mg Flax
Histidine 0.432mg 0.472mg Flax
Saturated Fat 4.464g 3.663g Flax
Monounsaturated Fat 45.652g 7.527g Hazelnut
Polyunsaturated fat 7.92g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Flax
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
63%
Flax
Minerals Daily Need Coverage Score
197%
Hazelnut
191%
Flax

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.801g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.2)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.