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Hazelnut vs. Arugula — In-Depth Nutrition Comparison

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How are hazelnut and arugula different?

  • Hazelnut is higher in manganese, copper, vitamin E, vitamin B1, iron, vitamin B6, phosphorus, and fiber; however, arugula is richer in vitamin K and vitamin A.
  • Daily need coverage for manganese for hazelnut is 255% higher.
  • Hazelnut contains 35 times more vitamin E than arugula. While hazelnut contains 15.03mg of vitamin E, arugula contains only 0.43mg.
  • Hazelnut has a lower glycemic index (15) than arugula (32).

Nuts, hazelnuts or filberts and Arugula, raw are the varieties used in this article.

Infographic

Hazelnut vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +246.8%
Contains more PotassiumPotassium +84.3%
Contains more IronIron +221.9%
Contains more CopperCopper +2169.7%
Contains more ZincZinc +421.3%
Contains more PhosphorusPhosphorus +457.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1823.7%
Contains more SeleniumSelenium +700%
Contains more CalciumCalcium +40.4%

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% 0.33% 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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +3395.3%
Contains more Vitamin B1Vitamin B1 +1361.4%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more Vitamin B3Vitamin B3 +490.2%
Contains more Vitamin B5Vitamin B5 +110.1%
Contains more Vitamin B6Vitamin B6 +671.2%
Contains more FolateFolate +16.5%
Contains more CholineCholine +198%
Contains more Vitamin CVitamin C +138.1%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin KVitamin K +664.8%
~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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +479.5%
Contains more FatsFats +9104.5%
Contains more CarbsCarbs +357.5%
Contains more OtherOther +63.6%
Contains more WaterWater +1627.1%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +93067.3%
Contains more Poly. FatPolyunsaturated fat +2382.8%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Arugula DV% diff.
Manganese 6.175mg 0.321mg 255%
Copper 1.725mg 0.076mg 183%
Monounsaturated fat 45.652g 0.049g 114%
Vitamin E 15.03mg 0.43mg 97%
Fats 60.75g 0.66g 92%
Vitamin K 14.2µg 108.6µg 79%
Polyunsaturated fat 7.92g 0.319g 51%
Vitamin B1 0.643mg 0.044mg 50%
Iron 4.7mg 1.46mg 41%
Vitamin B6 0.563mg 0.073mg 38%
Phosphorus 290mg 52mg 34%
Fiber 9.7g 1.6g 32%
Calories 628kcal 25kcal 30%
Magnesium 163mg 47mg 28%
Protein 14.95g 2.58g 25%
Saturated fat 4.464g 0.086g 20%
Zinc 2.45mg 0.47mg 18%
Vitamin A 1µg 119µg 13%
Vitamin C 6.3mg 15mg 10%
Vitamin B5 0.918mg 0.437mg 10%
Potassium 680mg 369mg 9%
Vitamin B3 1.8mg 0.305mg 9%
Choline 45.6mg 15.3mg 6%
Calcium 114mg 160mg 5%
Carbs 16.7g 3.65g 4%
Folate 113µg 97µg 4%
Selenium 2.4µg 0.3µg 4%
Vitamin B2 0.113mg 0.086mg 2%
Sodium 0mg 27mg 1%
Net carbs 7g 2.05g N/A
Sugar 4.34g 2.05g N/A
Starch 0.48g 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Arugula
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
41%
Arugula
Minerals Daily Need Coverage Score
197%
Hazelnut
28%
Arugula

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
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 Sugar?
Arugula
Arugula is lower in Sugar (difference - 2.29g)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 4.378g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.8)
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.