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Sunflower seed vs. Hazelnut — In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Hazelnut?

  • Sunflower seed is richer in Vitamin E , Selenium, Vitamin B1, Vitamin B6, Phosphorus, Vitamin B3, Magnesium, Folate, and Zinc, yet Hazelnut is richer in Manganese.
  • Hazelnut's daily need coverage for Manganese is 184% higher.
  • Sunflower seed has 22 times more Selenium than Hazelnut. Sunflower seed has 53µg of Selenium, while Hazelnut has 2.4µg.

We used Seeds, sunflower seed kernels, dried and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Sunflower seed 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.
Contains more Iron +11.7%
Contains more Magnesium +99.4%
Contains more Phosphorus +127.6%
Contains more Zinc +104.1%
Contains more Selenium +2108.3%
Contains more Calcium +46.2%
Contains less Sodium -100%
Contains more Manganese +216.7%
Equal in Potassium - 680
Equal in Copper - 1.725
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Iron +11.7%
Contains more Magnesium +99.4%
Contains more Phosphorus +127.6%
Contains more Zinc +104.1%
Contains more Selenium +2108.3%
Contains more Calcium +46.2%
Contains less Sodium -100%
Contains more Manganese +216.7%
Equal in Potassium - 680
Equal in Copper - 1.725

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.
:
Contains more Vitamin A +150%
Contains more Vitamin E +134%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +214.2%
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +138.9%
Contains more Folate +100.9%
Contains more Vitamin C +350%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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 A +150%
Contains more Vitamin E +134%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +214.2%
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +138.9%
Contains more Folate +100.9%
Contains more Vitamin C +350%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +39%
Contains more Carbs +19.8%
Contains more Other +32.3%
Contains more Fats +18.1%
Contains more Water +12.3%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
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 +39%
Contains more Carbs +19.8%
Contains more Other +32.3%
Contains more Fats +18.1%
Contains more Water +12.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +192.1%
Contains more Monounsaturated Fat +146.4%
Equal in Saturated Fat - 4.464
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains more Polyunsaturated fat +192.1%
Contains more Monounsaturated Fat +146.4%
Equal in Saturated Fat - 4.464

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +68%
Contains more Glucose +∞%
Contains more Fructose +∞%
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Starch +∞%
Contains more Sucrose +68%
Contains more Glucose +∞%
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.
Sunflower seed Hazelnut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Hazelnut Opinion
Net carbs 11.4g 7g Sunflower seed
Protein 20.78g 14.95g Sunflower seed
Fats 51.46g 60.75g Hazelnut
Carbs 20g 16.7g Sunflower seed
Calories 584kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 2.62g 4.34g Sunflower seed
Fiber 8.6g 9.7g Hazelnut
Calcium 78mg 114mg Hazelnut
Iron 5.25mg 4.7mg Sunflower seed
Magnesium 325mg 163mg Sunflower seed
Phosphorus 660mg 290mg Sunflower seed
Potassium 645mg 680mg Hazelnut
Sodium 9mg 0mg Hazelnut
Zinc 5mg 2.45mg Sunflower seed
Copper 1.8mg 1.725mg Sunflower seed
Manganese 1.95mg 6.175mg Hazelnut
Selenium 53µg 2.4µg Sunflower seed
Vitamin A 50IU 20IU Sunflower seed
Vitamin A RAE 3µg 1µg Sunflower seed
Vitamin E 35.17mg 15.03mg Sunflower seed
Vitamin C 1.4mg 6.3mg Hazelnut
Vitamin B1 1.48mg 0.643mg Sunflower seed
Vitamin B2 0.355mg 0.113mg Sunflower seed
Vitamin B3 8.335mg 1.8mg Sunflower seed
Vitamin B5 1.13mg 0.918mg Sunflower seed
Vitamin B6 1.345mg 0.563mg Sunflower seed
Folate 227µg 113µg Sunflower seed
Vitamin K 0µg 14.2µg Hazelnut
Tryptophan 0.348mg 0.193mg Sunflower seed
Threonine 0.928mg 0.497mg Sunflower seed
Isoleucine 1.139mg 0.545mg Sunflower seed
Leucine 1.659mg 1.063mg Sunflower seed
Lysine 0.937mg 0.42mg Sunflower seed
Methionine 0.494mg 0.221mg Sunflower seed
Phenylalanine 1.169mg 0.663mg Sunflower seed
Valine 1.315mg 0.701mg Sunflower seed
Histidine 0.632mg 0.432mg Sunflower seed
Saturated Fat 4.455g 4.464g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 45.652g Hazelnut
Polyunsaturated fat 23.137g 7.92g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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
156%
Sunflower seed
71%
Hazelnut
Minerals Daily Need Coverage Score
207%
Sunflower seed
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 0.0090000000000003g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.6)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.