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Almond vs Hazelnut - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 23, 2021
Education: Nutrition & Microbiology at YSU
Almond
vs
Hazelnut

Summary

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.

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.

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 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.

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

Vitamins

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.

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
Almond
3
:
Contains more Vitamin E +70.5%
Contains more Vitamin B2 +907.1%
Contains more Vitamin B3 +101%
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 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 E +70.5%
Contains more Vitamin B2 +907.1%
Contains more Vitamin B3 +101%
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, 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.

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

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 [7] [8].

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 [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

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 [13].

References

  1. https://pubmed.ncbi.nlm.nih.gov/15466943/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116579/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793377/
  4. https://pubmed.ncbi.nlm.nih.gov/20580779/
  5. https://www.ishs.org/ishs-article/445_39
  6. https://academic.oup.com/nutritionreviews/article/73/7/409/1942256
  7. https://pubmed.ncbi.nlm.nih.gov/27897978/
  8. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-08642-4
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796020/
  11. http://www.bourre.fr/pdf/publications_scientifiques/259.pdf
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7811165/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 23, 2021

Infographic

Almond vs Hazelnut infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Hazelnut
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol 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
Vitamin A 2IU 20IU Hazelnut
Vitamin E 25.63mg 15.03mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0.015g g Hazelnut
Saturated Fat 3.802g 4.464g Almond
Monounsaturated Fat 31.551g 45.652g Hazelnut
Polyunsaturated fat 12.329g 7.92g 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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
71
Hazelnut
Mineral Summary Score
139
Almond
144
Hazelnut

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 food.
Protein
127%
Almond
90%
Hazelnut
Carbohydrates
22%
Almond
17%
Hazelnut
Fats
230%
Almond
280%
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 richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.