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Hazelnut vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 1.73g)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $1.8)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 5)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 1.662g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 2mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hazelnut Walnut
Lower in Sugars ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Hazelnut Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
50
Hazelnut
20
Walnut
Mineral Summary Score
86
Hazelnut
80
Walnut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Walnut
Contains more Iron +61.5%
Contains more Calcium +16.3%
Contains more Potassium +54.2%
Contains less Sodium -100%
Contains more Zinc +26.1%
Contains more Phosphorus +19.3%
Equal in Magnesium - 158
Equal in Copper - 1.586
Contains more Iron +61.5%
Contains more Calcium +16.3%
Contains more Potassium +54.2%
Contains less Sodium -100%
Contains more Zinc +26.1%
Contains more Phosphorus +19.3%
Equal in Magnesium - 158
Equal in Copper - 1.586

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Walnut
Contains more Vitamin C +384.6%
Contains more Vitamin E +2047.1%
Contains more Vitamin B1 +88.6%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +61.1%
Contains more Vitamin K +425.9%
Contains more Vitamin B2 +32.7%
Equal in Vitamin A - 20
Equal in Vitamin B6 - 0.537
Contains more Vitamin C +384.6%
Contains more Vitamin E +2047.1%
Contains more Vitamin B1 +88.6%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +61.1%
Contains more Vitamin K +425.9%
Contains more Vitamin B2 +32.7%
Equal in Vitamin A - 20
Equal in Vitamin B6 - 0.537

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
90%
Hazelnut
91%
Walnut
Carbohydrates
17%
Hazelnut
14%
Walnut
Fats
280%
Hazelnut
301%
Walnut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Hazelnut Walnut Opinion
Calories 628 654 Walnut
Protein 14.95 15.23 Walnut
Fats 60.75 65.21 Walnut
Vitamin C 6.3 1.3 Hazelnut
Carbs 16.7 13.71 Hazelnut
Cholesterol 0 0
Vitamin D 0 0
Iron 4.7 2.91 Hazelnut
Calcium 114 98 Hazelnut
Potassium 680 441 Hazelnut
Magnesium 163 158 Hazelnut
Sugars 4.34 2.61 Hazelnut
Fiber 9.7 6.7 Hazelnut
Copper 1.725 1.586 Hazelnut
Zinc 2.45 3.09 Walnut
Starch 0.48 0.06 Hazelnut
Phosphorus 290 346 Walnut
Sodium 0 2 Hazelnut
Vitamin A 20 20
Vitamin E 15.03 0.7 Hazelnut
Vitamin D 0 0
Vitamin B1 0.643 0.341 Hazelnut
Vitamin B2 0.113 0.15 Walnut
Vitamin B3 1.8 1.125 Hazelnut
Vitamin B5 0.918 0.57 Hazelnut
Vitamin B6 0.563 0.537 Hazelnut
Vitamin B12 0 0
Vitamin K 14.2 2.7 Hazelnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.464 6.126 Hazelnut
Monounsaturated Fat 45.652 8.933 Hazelnut
Polyunsaturated fat 7.92 47.174 Walnut
Tryptophan 0.193 0.17 Hazelnut
Threonine 0.497 0.596 Walnut
Isoleucine 0.545 0.625 Walnut
Leucine 1.063 1.17 Walnut
Lysine 0.42 0.424 Walnut
Methionine 0.221 0.236 Walnut
Phenylalanine 0.663 0.711 Walnut
Valine 0.701 0.753 Walnut
Histidine 0.432 0.391 Hazelnut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.