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  6. Flax vs. Hazelnut

Flax vs. Hazelnut — In-Depth Nutrition Comparison

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Significant differences between Flax and Hazelnut

  • Flax is richer in Vitamin B1, Fiber, Magnesium, Phosphorus, Selenium, Zinc, and Calcium, while Hazelnut is higher in Manganese, Vitamin E , and Copper.
  • Hazelnut covers your daily Manganese needs 161% more than Flax.
  • Flax has 11 times more Selenium than Hazelnut. Flax has 25.4µg of Selenium, while Hazelnut has 2.4µg.

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

Infographic

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

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.
Flax
Flax
4
:
6
Hazelnut
Hazelnut
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +71.1%
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%
Equal in Vitamin B5 - 0.918
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%
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%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +71.1%
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%
Equal in Vitamin B5 - 0.918

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Hazelnut
Hazelnut
Contains more Protein +22.3%
Contains more Carbs +72.9%
Contains more Water +31.1%
Contains more Other +62%
Contains more Fats +44.1%
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
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
Contains more Protein +22.3%
Contains more Carbs +72.9%
Contains more Water +31.1%
Contains more Other +62%
Contains more Fats +44.1%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
3
Hazelnut
Hazelnut
Contains more Glucose +471.4%
Contains more Starch +∞%
Contains more Sucrose +265.2%
Contains more Fructose +∞%
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
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
Contains more Glucose +471.4%
Contains more Starch +∞%
Contains more Sucrose +265.2%
Contains more Fructose +∞%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Hazelnut
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
63%
Flax
71%
Hazelnut
Minerals Daily Need Coverage Score
191%
Flax
197%
Hazelnut

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.