Hazelnut vs. Walnut — Health Impact and Nutrition Comparison

Micronutrients

Hazelnuts and walnuts contain almost equal levels of protein and fats. However, the levels of these micronutrients are higher in walnuts. Walnut also has fewer sugars than hazelnuts. On the other hand, hazelnuts contain more carbs and monounsaturated fats than walnuts.

Vitamins

Hazelnuts contain 20 times more Vitamin E, three times more Vitamin C, and four times more Vitamin K. Vitamin B1, Vitamin B3, Vitamin B5, and folate are also higher in hazelnuts. 

On the other hand, walnuts are more affluent in Vitamin B2. Both nuts have equal amounts of Vitamin A and Vitamin B6, and both lack Vitamin B12 and Vitamin D.

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

8

:

1

Walnut

Contains more Vitamin E +2047.1%

Contains more Vitamin C +384.6%

Contains more Vitamin B1 +88.6%

Contains more Vitamin B3 +60%

Contains more Vitamin B5 +61.1%

Contains more Folate +15.3%

Contains more Vitamin K +425.9%

Contains more Vitamin B2 +32.7%

Equal in Vitamin A - 20

Equal in Vitamin B6 - 0.537

Hazelnut

Walnut

Contains more Vitamin E +2047.1%

Contains more Vitamin C +384.6%

Contains more Vitamin B1 +88.6%

Contains more Vitamin B3 +60%

Contains more Vitamin B5 +61.1%

Contains more Folate +15.3%

Contains more Vitamin K +425.9%

Contains more Vitamin B2 +32.7%

Equal in Vitamin A - 20

Equal in Vitamin B6 - 0.537

Minerals

Hazelnuts are richer in iron, calcium, and potassium and, in addition, have less sodium than walnuts. On the other hand, walnuts contain more zinc and phosphorus.

These nuts have equal amounts of magnesium and copper.

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

7

:

3

Walnut

Contains more Calcium +16.3%

Contains more Iron +61.5%

Contains more Potassium +54.2%

Contains less Sodium -100%

Contains more Manganese +80.9%

Contains more Phosphorus +19.3%

Contains more Zinc +26.1%

Contains more Selenium +104.2%

Equal in Magnesium - 158

Equal in Copper - 1.586

Hazelnut

Walnut

Contains more Calcium +16.3%

Contains more Iron +61.5%

Contains more Potassium +54.2%

Contains less Sodium -100%

Contains more Manganese +80.9%

Contains more Phosphorus +19.3%

Contains more Zinc +26.1%

Contains more Selenium +104.2%

Equal in Magnesium - 158

Equal in Copper - 1.586

Potassium

Potassium can help reduce the risk of kidney stones and normalize your body's water balance and blood pressure. In this case, hazelnuts have a higher amount of potassium than walnuts. They contain 680 g of potassium per 100g, while walnuts contain 441 g per 100g.

Glycemic Index

In general, nuts are regarded as low glycemic index food. However, hazelnuts have a higher GI than walnuts. The estimated glycemic index of hazelnuts is equal to 15, whereas the GI of walnuts is 0.

Acidity

The pH value of walnuts is more acidic, equivalent to 5.6, whereas the acidity of hazelnut, depending on their type, is equal to 1.9. Hazelnuts are more alkaline.

Calories

In general, hazelnuts and walnuts have almost equal numbers of calories. Each hazelnut has about 628 calories per 100 g, and each walnut has 654 calories per 100 g.

Weight Loss

Both hazelnut and walnut are high in calories; however, you can also use them in some diets due to their healthy fats and fiber content.

If you are on a low carbs diet, such as the Keto diet, walnuts are a good choice. On the other hand, hazelnuts are more suitable for a low-carb and a low glycemic index diet [1] [2].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Hazelnuts and walnuts are two types of nuts that offer a range of benefits for cardiovascular health, although they have slightly different nutrient profiles and potential impacts.

Hazelnuts are rich in monounsaturated fats, vitamin E, magnesium, and arginine. Monounsaturated fats are known for their ability to lower LDL (“bad” cholesterol) levels, thereby reducing the risk of cardiovascular disease. Vitamin E acts as an antioxidant, protecting cells from damage caused by free radicals and potentially reducing the risk of atherosclerosis. Magnesium plays a crucial role in regulating blood pressure and maintaining heart rhythm, while arginine is an amino acid that helps improve blood vessel function and circulation. These combined benefits make hazelnuts a valuable addition to a heart-healthy diet  [3, 4, 5, 6, 7].

On the other hand, walnuts are notable for their high content of alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in plants. Omega-3 fatty acids have been extensively studied for their cardiovascular benefits, including reducing inflammation, improving blood vessel function, and lowering the risk of heart disease. Walnuts also contain other polyunsaturated fats, which may contribute to lowering LDL (“bad” cholesterol) levels. Additionally, walnuts provide antioxidants such as ellagic acid and polyphenols, which help reduce oxidative stress and inflammation in the body. Plant sterols found in walnuts can further aid in lowering cholesterol absorption in the gut, contributing to overall heart health  [8, 9, 10, 11].

In summary, both hazelnuts and walnuts offer unique nutritional profiles that can support cardiovascular health. Including a variety of nuts, including hazelnuts and walnuts, in your diet can provide a range of beneficial nutrients and help reduce the risk of heart disease. Adding a handful of nuts to your daily diet as a snack or incorporating them into meals can be a flavorful and heart-healthy choice.

Cancer

Hazelnuts are excellent sources of Vitamin E and Vitamin B6, excellent dietary sources of natural antioxidants. Natural antioxidants have anti-cancer effects on the human body. According to the study, hazelnuts are also rich in neolignans that can inhibit the growth of human cancer cells [12].

Walnuts contain more antioxidants than most other nuts; therefore, they are associated with cancer prevention in the human body. Besides, walnuts are a great source of omega-3 fats and 18-carbon α-linolenic acid, which may prevent or inhibit the growth of cancer cells [13].

Pregnancy

Studies show eating several nuts during early pregnancy provides long-term benefits for a child's motor and cognitive development. Moreover, both hazelnuts and walnuts are excellent sources of omega-3s, which are essential during pregnancy. Omega 3 fatty acids may reduce oxidative stress in the brain and help improve brain signaling and neurogenesis [14].

Diabetes

Hazelnuts contain oleic acid, a compound that has beneficial effects on insulin sensitivity. Adding hazelnuts into your diet can prevent the reduction of HDL-C concentrations in patients with type 2 diabetes.

Research shows that walnut consumers showed a lower risk for diabetes than non-nut consumers based on self-report and fasting blood glucose levels. One study showed that increased walnut intake significantly reduces the prevalence of diabetes [15] [16].

Gut Health

Section reviewed by gastroenterologist Arpi Gasparyan

Studies suggest that walnuts can be good for your gut microbiome, thus, health overall. For example, a study demonstrates daily intake of 43 grams of walnut for eight weeks decreased harmful bacteria and increased beneficial bacteria, including those that produce butyric acid and have probiotic effects [17].

Hazelnuts may also beneficially affect the gut microbiome; however, there are limited studies, and further research is required [18]. 

Hair and Skin Health

Hazelnuts are excellent sources of zinc, which is an essential mineral for human health. Zinc can help to promote the formation of collagen to make hair healthy. Using hazelnut oil for scalp massages may stimulate the hair follicles and nourish them. Besides, hazelnuts are rich in Vitamin E, which can help your skin look young and vibrant [19].

Allergy

You may be allergic to hazelnuts and walnuts if you have an allergy to tree pollen. The symptoms are common and can include itching, swelling, and burning in the mouth and throat.

In this case of being allergic to nuts, it is better to avoid eating all tree nuts, even if a healthcare professional has only diagnosed you as being allergic to one type [20].