Almond vs. Hazelnut — Health Impact and Nutrition Comparison
Almonds are richer in minerals, protein, fiber, carbs, have less saturated fats, lower GI, and are cheaper than hazelnuts. On the other hand, hazelnuts contain more vitamins, fewer sugars, and have less sodium than almonds.
Table of contents
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.
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.
The nutritional values below are presented for raw almonds and hazelnuts.
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.
Hazelnuts contain more iron, copper potassium, and less sodium than almonds. On the other hand, almonds have more magnesium, calcium, zinc, and phosphorus than hazelnuts. Both nuts have an equal level of potassium. Both hazelnut and almond can be sources of minerals required for required daily consumption.
Hazelnuts are relatively richer in vitamins than almonds. It has nine times more Vitamin A, three times more Vitamin B6, and two times more Vitamin B1. They are also richer in Vitamin C, Vitamin K, Vitamin B5, and folate.
In comparison, almonds have nine times more Vitamin B2, more Vitamin E, and Vitamin B3 than hazelnuts. Both of these nuts contain no Vitamin B12 and Vitamin D.
In the human body, potassium can help to reduce the risk of kidney stones, normalize water balance and blood pressure. Both almonds and hazelnuts have an equal amount of potassium: 730 g per 100 g.
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.
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.
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.
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  .
An increased intake of almonds may reduce the risk of heart disease in people with type 2 diabetes  . 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.
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  .
Research suggests that eating nuts may be suitable for your heart. For example, almonds are rich in potassium, which is required to keep your heart beating by keeping electricity flowing throughout your body. On the other hand, hazelnuts are rich in antioxidants, such as oleic acid, phytosterols, vitamin E, and squalene, which can keep electricity flowing throughout the human body and lower cholesterol levels in blood  .
Improving Hair and Skin Health
Almond oil is an anti-inflammatory and may help ease swelling of the skin. Also, it is high in zinc and calcium, which helps 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  .
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 .
Downsides and Risks
While nuts have tremendous health benefits and can be part of a healthy diet, they have some potential drawbacks.
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 .
Phytic acid can be found in certain nuts, legumes, and oils. This substance may bind to micronutrients, 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. Almonds tend to be higher in phytic acid than hazelnuts .
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Rich in vitamins|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in price|
|Rich in minerals|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||0µg||1µg|
|Omega-6 - Eicosadienoic acid||0.002g||0g|
|Omega-6 - Linoleic acid||12.32g|
|Omega-3 - ALA||0.003g|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|