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Flax vs Hazelnut - In-Depth Nutrition Comparison

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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 - 17)
Which food contains less Sugars?
Flax
Flax contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Hazelnut
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
44
Flax
50
Hazelnut
Mineral Summary Score
125
Flax
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
Flax
6
:
Contains more Iron +21.9%
Contains more Calcium +123.7%
Contains more Potassium +19.6%
Contains more Magnesium +140.5%
Contains more Zinc +77.1%
Contains more Phosphorus +121.4%
Contains more Copper +41.4%
Contains less Sodium -100%
Contains more Iron +21.9%
Contains more Calcium +123.7%
Contains more Potassium +19.6%
Contains more Magnesium +140.5%
Contains more Zinc +77.1%
Contains more Phosphorus +121.4%
Contains more Copper +41.4%
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
Flax
4
:
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +71.1%
Contains more Vitamin C +950%
Contains more Vitamin A +∞%
Contains more Vitamin E +4748.4%
Contains more Vitamin B6 +19%
Contains more Vitamin K +230.2%
Equal in Vitamin B5 - 0.918
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +71.1%
Contains more Vitamin C +950%
Contains more Vitamin A +∞%
Contains more Vitamin E +4748.4%
Contains more Vitamin B6 +19%
Contains more Vitamin K +230.2%
Equal in Vitamin B5 - 0.918

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
110%
Flax
90%
Hazelnut
Carbohydrates
29%
Flax
17%
Hazelnut
Fats
195%
Flax
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 Flax Hazelnut Opinion
Calories 534 628 Hazelnut
Protein 18.29 14.95 Flax
Fats 42.16 60.75 Hazelnut
Vitamin C 0.6 6.3 Hazelnut
Carbs 28.88 16.7 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 4.7 Flax
Calcium 255 114 Flax
Potassium 813 680 Flax
Magnesium 392 163 Flax
Sugars 1.55 4.34 Hazelnut
Fiber 27.3 9.7 Flax
Copper 1.22 1.725 Hazelnut
Zinc 4.34 2.45 Flax
Starch 0.48 Hazelnut
Phosphorus 642 290 Flax
Sodium 30 0 Hazelnut
Vitamin A 0 20 Hazelnut
Vitamin E 0.31 15.03 Hazelnut
Vitamin D 0 0
Vitamin B1 1.644 0.643 Flax
Vitamin B2 0.161 0.113 Flax
Vitamin B3 3.08 1.8 Flax
Vitamin B5 0.985 0.918 Flax
Vitamin B6 0.473 0.563 Hazelnut
Vitamin B12 0 0
Vitamin K 4.3 14.2 Hazelnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 4.464 Flax
Monounsaturated Fat 7.527 45.652 Hazelnut
Polyunsaturated fat 28.73 7.92 Flax
Tryptophan 0.297 0.193 Flax
Threonine 0.766 0.497 Flax
Isoleucine 0.896 0.545 Flax
Leucine 1.235 1.063 Flax
Lysine 0.862 0.42 Flax
Methionine 0.37 0.221 Flax
Phenylalanine 0.957 0.663 Flax
Valine 1.072 0.701 Flax
Histidine 0.472 0.432 Flax
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.