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Walnut vs Hazelnut - 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.
Walnut Hazelnut
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
Walnut 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
20
Walnut
50
Hazelnut
Mineral Summary Score
80
Walnut
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
Walnut
2
:
Contains more Zinc +26.1%
Contains more Phosphorus +19.3%
Contains more Iron +61.5%
Contains more Calcium +16.3%
Contains more Potassium +54.2%
Contains less Sodium -100%
Equal in Magnesium - 163
Equal in Copper - 1.725
Contains more Zinc +26.1%
Contains more Phosphorus +19.3%
Contains more Iron +61.5%
Contains more Calcium +16.3%
Contains more Potassium +54.2%
Contains less Sodium -100%
Equal in Magnesium - 163
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
1
:
Contains more Vitamin B2 +32.7%
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%
Equal in Vitamin A - 20
Equal in Vitamin B6 - 0.563
Contains more Vitamin B2 +32.7%
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%
Equal in Vitamin A - 20
Equal in Vitamin B6 - 0.563

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
91%
Walnut
90%
Hazelnut
Carbohydrates
14%
Walnut
17%
Hazelnut
Fats
301%
Walnut
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 Walnut Hazelnut Opinion
Calories 654 628 Walnut
Protein 15.23 14.95 Walnut
Fats 65.21 60.75 Walnut
Vitamin C 1.3 6.3 Hazelnut
Carbs 13.71 16.7 Hazelnut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 4.7 Hazelnut
Calcium 98 114 Hazelnut
Potassium 441 680 Hazelnut
Magnesium 158 163 Hazelnut
Sugars 2.61 4.34 Hazelnut
Fiber 6.7 9.7 Hazelnut
Copper 1.586 1.725 Hazelnut
Zinc 3.09 2.45 Walnut
Starch 0.06 0.48 Hazelnut
Phosphorus 346 290 Walnut
Sodium 2 0 Hazelnut
Vitamin A 20 20
Vitamin E 0.7 15.03 Hazelnut
Vitamin D 0 0
Vitamin B1 0.341 0.643 Hazelnut
Vitamin B2 0.15 0.113 Walnut
Vitamin B3 1.125 1.8 Hazelnut
Vitamin B5 0.57 0.918 Hazelnut
Vitamin B6 0.537 0.563 Hazelnut
Vitamin B12 0 0
Vitamin K 2.7 14.2 Hazelnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.126 4.464 Hazelnut
Monounsaturated Fat 8.933 45.652 Hazelnut
Polyunsaturated fat 47.174 7.92 Walnut
Tryptophan 0.17 0.193 Hazelnut
Threonine 0.596 0.497 Walnut
Isoleucine 0.625 0.545 Walnut
Leucine 1.17 1.063 Walnut
Lysine 0.424 0.42 Walnut
Methionine 0.236 0.221 Walnut
Phenylalanine 0.711 0.663 Walnut
Valine 0.753 0.701 Walnut
Histidine 0.391 0.432 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.