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Hazelnut vs. Almond paste — In-Depth Nutrition Comparison

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Differences between Hazelnut and Almond paste

  • Hazelnut is higher in Manganese, Copper, Vitamin B1, Vitamin B6, Iron, Fiber, Vitamin B5, Vitamin K, and Potassium, however, Almond paste is richer in Vitamin B2.
  • Hazelnut's daily need coverage for Manganese is 231% higher.

The food types used in this comparison are Nuts, hazelnuts or filberts and Nuts, almond paste.

Infographic

Hazelnut vs Almond paste infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Contains more MagnesiumMagnesium +25.4%
Contains more PotassiumPotassium +116.6%
Contains more IronIron +193.8%
Contains more CopperCopper +280%
Contains more ZincZinc +65.5%
Contains more PhosphorusPhosphorus +12.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +621.4%
Contains more CalciumCalcium +50.9%
Contains more SeleniumSelenium +75%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Contains more Vitamin CVitamin C +6200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +684.1%
Contains more Vitamin B3Vitamin B3 +26.6%
Contains more Vitamin B5Vitamin B5 +712.4%
Contains more Vitamin B6Vitamin B6 +1463.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +54.8%
Contains more CholineCholine +60%
Contains more Vitamin B2Vitamin B2 +266.4%
~equal in Vitamin E ~13.54mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more ProteinProtein +66.1%
Contains more FatsFats +119%
Contains more OtherOther +67.2%
Contains more CarbsCarbs +186.3%
Contains more WaterWater +165.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
10% 68% 22%
Saturated Fat: Sat. Fat 2.629 g
Monounsaturated Fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
Contains more Mono. FatMonounsaturated Fat +153.5%
Contains more Poly. FatPolyunsaturated fat +36.1%
Contains less Sat. FatSaturated Fat -41.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Almond paste Opinion
Calories 628kcal 458kcal Hazelnut
Protein 14.95g 9g Hazelnut
Fats 60.75g 27.74g Hazelnut
Vitamin C 6.3mg 0.1mg Hazelnut
Net carbs 7g 43.01g Almond paste
Carbs 16.7g 47.81g Almond paste
Magnesium 163mg 130mg Hazelnut
Calcium 114mg 172mg Almond paste
Potassium 680mg 314mg Hazelnut
Iron 4.7mg 1.6mg Hazelnut
Sugar 4.34g 36.25g Hazelnut
Fiber 9.7g 4.8g Hazelnut
Copper 1.725mg 0.454mg Hazelnut
Zinc 2.45mg 1.48mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 290mg 258mg Hazelnut
Sodium 0mg 9mg Hazelnut
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg 13.54mg Hazelnut
Manganese 6.175mg 0.856mg Hazelnut
Selenium 2.4µg 4.2µg Almond paste
Vitamin B1 0.643mg 0.082mg Hazelnut
Vitamin B2 0.113mg 0.414mg Almond paste
Vitamin B3 1.8mg 1.422mg Hazelnut
Vitamin B5 0.918mg 0.113mg Hazelnut
Vitamin B6 0.563mg 0.036mg Hazelnut
Vitamin K 14.2µg 0µg Hazelnut
Folate 113µg 73µg Hazelnut
Choline 45.6mg 28.5mg Hazelnut
Saturated Fat 4.464g 2.629g Almond paste
Monounsaturated Fat 45.652g 18.012g Hazelnut
Polyunsaturated fat 7.92g 5.821g Hazelnut
Tryptophan 0.193mg Hazelnut
Threonine 0.497mg Hazelnut
Isoleucine 0.545mg Hazelnut
Leucine 1.063mg Hazelnut
Lysine 0.42mg Hazelnut
Methionine 0.221mg Hazelnut
Phenylalanine 0.663mg Hazelnut
Valine 0.701mg Hazelnut
Histidine 0.432mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

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

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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%
Hazelnut
38%
Almond paste
Minerals Daily Need Coverage Score
197%
Hazelnut
67%
Almond paste

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 31.91g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 1.835g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 15)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.