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Seed vs Hazelnut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 4.34g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 1.134g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 16mg)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)

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.
Seed Hazelnut
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

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

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
25
Seed
50
Hazelnut
Mineral Summary Score
137
Seed
86
Hazelnut

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
Seed
5
:
Contains more Iron +64.3%
Contains more Calcium +453.5%
Contains more Magnesium +105.5%
Contains more Zinc +86.9%
Contains more Phosphorus +196.6%
Contains more Potassium +67.1%
Contains more Copper +86.7%
Contains less Sodium -100%
Contains more Iron +64.3%
Contains more Calcium +453.5%
Contains more Magnesium +105.5%
Contains more Zinc +86.9%
Contains more Phosphorus +196.6%
Contains more Potassium +67.1%
Contains more Copper +86.7%
Contains less Sodium -100%

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
Seed
3
:
Contains more Vitamin A +170%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +390.6%
Contains more Vitamin C +293.8%
Contains more Vitamin E +2906%
Equal in Vitamin B1 - 0.643
Contains more Vitamin A +170%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +390.6%
Contains more Vitamin C +293.8%
Contains more Vitamin E +2906%
Equal in Vitamin B1 - 0.643

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
99%
Seed
90%
Hazelnut
Carbohydrates
42%
Seed
17%
Hazelnut
Fats
142%
Seed
280%
Hazelnut

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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 Seed Hazelnut Opinion
Calories 486 628 Hazelnut
Protein 16.54 14.95 Seed
Fats 30.74 60.75 Hazelnut
Vitamin C 1.6 6.3 Hazelnut
Carbs 42.12 16.7 Seed
Cholesterol 0 0
Vitamin D 0 Hazelnut
Iron 7.72 4.7 Seed
Calcium 631 114 Seed
Potassium 407 680 Hazelnut
Magnesium 335 163 Seed
Sugars 4.34 Hazelnut
Fiber 34.4 9.7 Seed
Copper 0.924 1.725 Hazelnut
Zinc 4.58 2.45 Seed
Starch 0.48 Hazelnut
Phosphorus 860 290 Seed
Sodium 16 0 Hazelnut
Vitamin A 54 20 Seed
Vitamin E 0.5 15.03 Hazelnut
Vitamin D 0 Hazelnut
Vitamin B1 0.62 0.643 Hazelnut
Vitamin B2 0.17 0.113 Seed
Vitamin B3 8.83 1.8 Seed
Vitamin B5 0.918 Hazelnut
Vitamin B6 0.563 Hazelnut
Vitamin B12 0 0
Vitamin K 14.2 Hazelnut
Folic acid (B9) 0 Hazelnut
Trans Fat 0.14 Hazelnut
Saturated Fat 3.33 4.464 Seed
Monounsaturated Fat 2.309 45.652 Hazelnut
Polyunsaturated fat 23.665 7.92 Seed
Tryptophan 0.436 0.193 Seed
Threonine 0.709 0.497 Seed
Isoleucine 0.801 0.545 Seed
Leucine 1.371 1.063 Seed
Lysine 0.97 0.42 Seed
Methionine 0.588 0.221 Seed
Phenylalanine 1.016 0.663 Seed
Valine 0.95 0.701 Seed
Histidine 0.531 0.432 Seed
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.