Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almond vs. Hazelnut — Health Impact and Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 19, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Almond
vs
Hazelnut

Summary

Almonds are richer in minerals, protein, fiber, and carbs, have less saturated fats, lower glycemic index, and are cheaper than hazelnuts. On the other hand, hazelnuts contain more vitamins and fewer sugars.

Introduction

Have you ever wondered how your favorite foods stand against each other in terms of nutrition? We will discuss two members of the culinary nut group: hazelnut and almond. Both nuts are irreplaceably used in culinary, particularly in baking, desserts, and dishes.

Varieties

Hazelnuts, also known as filberts or cobnuts, belong to the genus Corylus. The most common hazelnut types are American Hazelnut and European Hazelnut.

Almonds, also known as Prunus dulcis, belong to the Prunus genus. They are not nuts but stone fruits, also known as drupes. Almonds have two varieties; sweet almond and bitter almond.

Taste and Uses

Overall, hazelnuts are nutty, with slight notes of musty and earthy. Hazelnuts can be used in baking and desserts or, in combination with chocolate, for chocolate truffles. The most popular products are Nutella and Frangelico liqueur.

Almonds have a mild earthy flavor, while their skin might taste bitter. Almonds are used as snacks or as ingredients in various dishes, desserts, and so on.

You can also find almond milk, almond flour, and walnut milk in the markets. These are alternatives to gluten-free and dairy-free foods.

Nutrition

The nutritional values below are presented for raw almonds and hazelnuts.

Macronutrients

The difference between the amounts of micronutrients in these nuts is not significant. However, almonds contain more protein, carbs, and fiber, whereas hazelnut contains more monounsaturated fats and fewer sugars.

Minerals

Hazelnuts contain more iron, copper, manganese, potassium, and less sodium than almonds. On the other hand, almonds have more magnesium, calcium, zinc, and phosphorus and slightly more selenium than hazelnuts. Both nuts have an equal level of potassium. Both hazelnut and almond can be sources of minerals required for required daily consumption. 

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 Calcium +136%
Contains more Magnesium +65.6%
Contains more Phosphorus +65.9%
Contains more Zinc +27.3%
Contains more Selenium +70.8%
Contains more Iron +26.7%
Contains less Sodium -100%
Contains more Copper +67.3%
Contains more Manganese +183.4%
Equal in Potassium - 680
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Calcium +136%
Contains more Magnesium +65.6%
Contains more Phosphorus +65.9%
Contains more Zinc +27.3%
Contains more Selenium +70.8%
Contains more Iron +26.7%
Contains less Sodium -100%
Contains more Copper +67.3%
Contains more Manganese +183.4%
Equal in Potassium - 680

Vitamins

Hazelnuts are relatively richer in vitamins than almonds. They have nine times more Vitamin A, three times more Vitamin B6, and two times more Vitamin B1 (thiamine). They are also richer in Vitamin C, Vitamin K, Vitamin B5 (pantothenic acid), and folate.

In comparison, almonds have nine times more Vitamin B2 (riboflavin), more Vitamin E, and Vitamin B3 (niacin) than hazelnuts. Both of these nuts contain no Vitamin B12 and Vitamin D.

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.
Almond
4
:
Contains more Vitamin E +70.5%
Contains more Vitamin B2 +907.1%
Contains more Vitamin B3 +101%
Contains more Choline +14.3%
Contains more Vitamin A +900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +213.7%
Contains more Vitamin B5 +94.9%
Contains more Vitamin B6 +310.9%
Contains more Folate +156.8%
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 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Contains more Vitamin E +70.5%
Contains more Vitamin B2 +907.1%
Contains more Vitamin B3 +101%
Contains more Choline +14.3%
Contains more Vitamin A +900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +213.7%
Contains more Vitamin B5 +94.9%
Contains more Vitamin B6 +310.9%
Contains more Folate +156.8%
Contains more Vitamin K +∞%

Potassium

In the human body, potassium can help to reduce the risk of kidney stones, and normalize water balance and blood pressure. Both almonds and hazelnuts have an equal amount of potassium: 730 g per 100 g.

Glycemic Index

Nuts are considered low glycemic index food. The glycemic index of hazelnut is higher than that of almonds. It has a GI equal to 15, whereas the GI of almonds is 0.

Calories

Both nuts are rich in calories; however, hazelnuts contain more calories than almonds. They have 628 calories per 100 g, whereas almonds have 579 calories per 100 g.

Acidity

The pH value of hazelnuts is equivalent to 1.9, whereas the acidity of almonds, depending on their type, is equal to 2.3. Both nuts are acidic.

 

You can also read about almonds vs. cashews in this article.

Health Benefits

Weight Loss

Almonds and hazelnuts are rich in dietary fiber, protein, and healthy fats; therefore, they play an essential role in a healthy diet. Almonds are better for low-calorie and low-fat diets, while hazelnuts fit better into a low-carb diet. If you are on a low carbs diet, like the Keto diet, hazelnuts are the better choice. Besides, hazelnuts have a low glycemic index, which is good in the case of Low GI or Medium GI diets [1] [2].

Diabetes

An increased intake of almonds may reduce the risk of heart disease in people with type 2 diabetes [3] [4]. According to the studies, oleic acid in hazelnuts can benefit insulin sensitivity in 11 people with type 2 diabetes. Based on results, a diet rich in these nuts can reduce HDL-C concentrations in patients with type 2 diabetes.

Cancer

Numerous studies have shown that antioxidants can help with fighting cancer. Hazelnuts are rich in tocopherols, such as Vitamin E, which are excellent dietary sources of natural antioxidants. In this case, antioxidants can help with fighting cancer. Besides, hazelnuts contain Vitamin B6, which also can help to fight several types of cancer. Similarly, various studies show that almonds reduce the risk of breast, endometrial, pancreas, colon, and colon cancer [5] [6].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Almonds are high in monounsaturated fats, fiber, vitamin E, and magnesium, which are all known to support cardiovascular health. Research suggests that incorporating almonds into the diet can help reduce total and LDL (“bad” cholesterol) levels, thus lowering cardiovascular risk (the risk of fatal and nonfatal myocardial infarction, stroke, and overall cardiovascular mortality)  [7].

Similarly, hazelnuts are rich in monounsaturated fats, fiber, and various vitamins and minerals. Studies indicate that hazelnuts may also have favorable effects on cardiovascular risk factors, such as lowering cholesterol levels and improving endothelial function. Including hazelnuts in the diet has been shown to improve lipid profiles and enhance antioxidant status, contributing to heart health [8].

Both almonds and hazelnuts offer similar nutritional benefits, so the choice between them may come down to personal preference and availability. Integrating either of these nuts into a balanced diet can be a tasty and heart-healthy choice.

Improving Hair and Skin Health

Almond oil has anti-inflammatory properties and may help ease swelling of the skin. Also, it is high in zinc and calcium, which help promote collagen formation to make hair healthy and keep hair in its proper state.

On the other hand, hazelnut oil is an excellent product for maintaining good hair growth and perfect for scalp massages to stimulate the hair follicles and nourish them. Moreover, hazelnuts are rich in Vitamin E, which can help to keep your skin looking young and vibrant [9] [10].

Brain Protection

According to the study, the tocotrienol and vitamin E-rich supplements may help to protect brain cells from conditions like Alzheimer’s and Parkinson’s. Both nuts are full of these compounds. Besides, almonds contain omega-3 and six fatty acids, which boost intellectual capacity [11].

Downsides and Risks

While nuts have tremendous health benefits and can be part of a healthy diet, they have some potential drawbacks.

Allergy

Allergy to hazelnuts is often found in patients with tree pollen allergies. Symptoms of almond and hazelnut allergies are not different from other food allergies. Commonly, symptoms can include vomiting, nausea, diarrhea, stomach cramps, oral allergy syndrome, and in rare cases, anaphylactic shock [12].

Phytic Acid

Almonds are higher in phytic acid than hazelnuts. Phytic acid can be found in certain nuts, legumes, and oils. This substance may bind to nutrients, such as zinc and iron, preventing their absorption. Overusing foods high in phytic acid can lead to iron and zinc deficiencies, resulting in anemia, growth stagnation, and impaired immune functions.[13].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 19, 2023
Medically reviewed by Jack Yacoubian

Infographic

Almond vs Hazelnut infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +41.5%
Contains more Carbs +29%
Contains more Other +29.3%
Contains more Fats +21.7%
Contains more Water +20.4%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +41.5%
Contains more Carbs +29%
Contains more Other +29.3%
Contains more Fats +21.7%
Contains more Water +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.8%
Contains more Polyunsaturated fat +55.7%
Contains more Monounsaturated Fat +44.7%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -14.8%
Contains more Polyunsaturated fat +55.7%
Contains more Monounsaturated Fat +44.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +50%
Contains more Glucose +142.9%
Contains more Fructose +57.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 4.2
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 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 +50%
Contains more Glucose +142.9%
Contains more Fructose +57.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 4.2

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Hazelnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Hazelnut Opinion
Net carbs 9.05g 7g Almond
Protein 21.15g 14.95g Almond
Fats 49.93g 60.75g Hazelnut
Carbs 21.55g 16.7g Almond
Calories 579kcal 628kcal Hazelnut
Starch 0.72g 0.48g Almond
Fructose 0.11g 0.07g Almond
Sugar 4.35g 4.34g Hazelnut
Fiber 12.5g 9.7g Almond
Calcium 269mg 114mg Almond
Iron 3.71mg 4.7mg Hazelnut
Magnesium 270mg 163mg Almond
Phosphorus 481mg 290mg Almond
Potassium 733mg 680mg Almond
Sodium 1mg 0mg Hazelnut
Zinc 3.12mg 2.45mg Almond
Copper 1.031mg 1.725mg Hazelnut
Manganese 2.179mg 6.175mg Hazelnut
Selenium 4.1µg 2.4µg Almond
Vitamin A 2IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 25.63mg 15.03mg Almond
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 0.205mg 0.643mg Hazelnut
Vitamin B2 1.138mg 0.113mg Almond
Vitamin B3 3.618mg 1.8mg Almond
Vitamin B5 0.471mg 0.918mg Hazelnut
Vitamin B6 0.137mg 0.563mg Hazelnut
Folate 44µg 113µg Hazelnut
Choline 52.1mg 45.6mg Almond
Vitamin K 0µg 14.2µg Hazelnut
Tryptophan 0.211mg 0.193mg Almond
Threonine 0.601mg 0.497mg Almond
Isoleucine 0.751mg 0.545mg Almond
Leucine 1.473mg 1.063mg Almond
Lysine 0.568mg 0.42mg Almond
Methionine 0.157mg 0.221mg Hazelnut
Phenylalanine 1.132mg 0.663mg Almond
Valine 0.855mg 0.701mg Almond
Histidine 0.539mg 0.432mg Almond
Trans Fat 0.015g Hazelnut
Saturated Fat 3.802g 4.464g Almond
Monounsaturated Fat 31.551g 45.652g Hazelnut
Polyunsaturated fat 12.329g 7.92g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Hazelnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
78%
Almond
67%
Hazelnut
Minerals Daily Need Coverage Score
142%
Almond
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 0.0099999999999998g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 0.662g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 15)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.8)
Which food is richer in minerals?
Almond
Almond 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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.