Almonds vs. Hazelnut — Health Impact and Nutrition Comparison

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.

Almonds

5

Hazelnut

4

Contains more MagnesiumMagnesium	+65.6%
Contains more CalciumCalcium	+136%
Contains more ZincZinc	+27.3%
Contains more PhosphorusPhosphorus	+65.9%
Contains more SeleniumSelenium	+70.8%

Contains more IronIron	+26.7%
Contains more CopperCopper	+67.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+183.4%

~equal in Potassium ~680mg

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.

Almonds

4

Hazelnut

7

Contains more Vitamin EVitamin E	+70.5%
Contains more Vitamin B2Vitamin B2	+907.1%
Contains more Vitamin B3Vitamin B3	+101%
Contains more CholineCholine	+14.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+900%
Contains more Vitamin B1Vitamin B1	+213.7%
Contains more Vitamin B5Vitamin B5	+94.9%
Contains more Vitamin B6Vitamin B6	+310.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+156.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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.

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

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].

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].

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://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-08642-4
8. https://pubmed.ncbi.nlm.nih.gov/27897978/
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/