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Bean raw vs. Hazelnut — In-Depth Nutrition Comparison

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Important differences between Bean raw and Hazelnut

  • Bean raw has more Folate, Selenium, Fiber, Potassium, Phosphorus, and Vitamin B2, however, Hazelnut is richer in Manganese, Vitamin E , and Copper.
  • Hazelnut's daily need coverage for Manganese is 219% more.
  • Bean raw contains 12 times more Selenium than Hazelnut. Bean raw contains 27.9µg of Selenium, while Hazelnut contains 2.4µg.
  • Bean raw contains less Saturated Fat.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Nuts, hazelnuts or filberts.

Infographic

Bean raw vs Hazelnut infographic
Infographic link

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 Phosphorus +41.7%
Contains more Potassium +104.9%
Contains more Selenium +1062.5%
Contains less Sodium -100%
Contains more Copper +93.2%
Contains more Manganese +437.9%
Equal in Calcium - 114
Equal in Iron - 4.7
Equal in Magnesium - 163
Equal in Zinc - 2.45
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Phosphorus +41.7%
Contains more Potassium +104.9%
Contains more Selenium +1062.5%
Contains less Sodium -100%
Contains more Copper +93.2%
Contains more Manganese +437.9%
Equal in Calcium - 114
Equal in Iron - 4.7
Equal in Magnesium - 163
Equal in Zinc - 2.45

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.
:
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +87.6%
Contains more Folate +364.6%
Contains more Choline +45.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +7057.1%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +18.8%
Contains more Vitamin K +153.6%
Equal in Vitamin C - 6.3
Equal in Vitamin B1 - 0.643
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
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 B1 +10.9%
Contains more Vitamin B2 +87.6%
Contains more Folate +364.6%
Contains more Choline +45.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +7057.1%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +18.8%
Contains more Vitamin K +153.6%
Equal in Vitamin C - 6.3
Equal in Vitamin B1 - 0.643

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +43.3%
Contains more Carbs +274.6%
Contains more Water +113.4%
Contains more Other +51.5%
Contains more Fats +4839%
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +43.3%
Contains more Carbs +274.6%
Contains more Water +113.4%
Contains more Other +51.5%
Contains more Fats +4839%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +19835.4%
Contains more Polyunsaturated fat +1845.9%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +19835.4%
Contains more Polyunsaturated fat +1845.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +7018.8%
Contains more Glucose +85.7%
Contains more Sucrose +112.1%
Contains more Fructose +∞%
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 +7018.8%
Contains more Glucose +85.7%
Contains more Sucrose +112.1%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Hazelnut Opinion
Net carbs 47.05g 7g Bean raw
Protein 21.42g 14.95g Bean raw
Fats 1.23g 60.75g Hazelnut
Carbs 62.55g 16.7g Bean raw
Calories 347kcal 628kcal Hazelnut
Starch 34.17g 0.48g Bean raw
Fructose 0g 0.07g Hazelnut
Sugar 2.11g 4.34g Bean raw
Fiber 15.5g 9.7g Bean raw
Calcium 113mg 114mg Hazelnut
Iron 5.07mg 4.7mg Bean raw
Magnesium 176mg 163mg Bean raw
Phosphorus 411mg 290mg Bean raw
Potassium 1393mg 680mg Bean raw
Sodium 12mg 0mg Hazelnut
Zinc 2.28mg 2.45mg Hazelnut
Copper 0.893mg 1.725mg Hazelnut
Manganese 1.148mg 6.175mg Hazelnut
Selenium 27.9µg 2.4µg Bean raw
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 0.21mg 15.03mg Hazelnut
Vitamin C 6.3mg 6.3mg
Vitamin B1 0.713mg 0.643mg Bean raw
Vitamin B2 0.212mg 0.113mg Bean raw
Vitamin B3 1.174mg 1.8mg Hazelnut
Vitamin B5 0.785mg 0.918mg Hazelnut
Vitamin B6 0.474mg 0.563mg Hazelnut
Folate 525µg 113µg Bean raw
Choline 66.2mg 45.6mg Bean raw
Vitamin K 5.6µg 14.2µg Hazelnut
Tryptophan 0.237mg 0.193mg Bean raw
Threonine 0.81mg 0.497mg Bean raw
Isoleucine 0.871mg 0.545mg Bean raw
Leucine 1.558mg 1.063mg Bean raw
Lysine 1.356mg 0.42mg Bean raw
Methionine 0.259mg 0.221mg Bean raw
Phenylalanine 1.095mg 0.663mg Bean raw
Valine 0.998mg 0.701mg Bean raw
Histidine 0.556mg 0.432mg Bean raw
Saturated Fat 0.235g 4.464g Bean raw
Monounsaturated Fat 0.229g 45.652g Hazelnut
Polyunsaturated fat 0.407g 7.92g Hazelnut

Which food is preferable for your diet?

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

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
67%
Bean raw
67%
Hazelnut
Minerals Daily Need Coverage Score
131%
Bean raw
197%
Hazelnut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 2.23g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 4.229g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.