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  6. Hazelnut vs. Avocado

Hazelnut vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between Hazelnut and Avocado?

  • Hazelnut is richer than Avocado in Manganese, Copper, Vitamin E , Iron, Vitamin B1, Phosphorus, Magnesium, Vitamin B6, Zinc, and Fiber.
  • Hazelnut's daily need coverage for Manganese is 262% more.
  • Hazelnut has 10 times more Vitamin B1 than Avocado. While Hazelnut has 0.643mg of Vitamin B1, Avocado has only 0.067mg.

We used Nuts, hazelnuts or filberts and Avocados, raw, all commercial varieties types in this article.

Infographic

Hazelnut vs Avocado 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.
Hazelnut
Hazelnut
10
:
0
Avocado
Avocado
Contains more Calcium +850%
Contains more Iron +754.5%
Contains more Magnesium +462.1%
Contains more Phosphorus +457.7%
Contains more Potassium +40.2%
Contains less Sodium -100%
Contains more Zinc +282.8%
Contains more Copper +807.9%
Contains more Manganese +4248.6%
Contains more Selenium +500%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +850%
Contains more Iron +754.5%
Contains more Magnesium +462.1%
Contains more Phosphorus +457.7%
Contains more Potassium +40.2%
Contains less Sodium -100%
Contains more Zinc +282.8%
Contains more Copper +807.9%
Contains more Manganese +4248.6%
Contains more Selenium +500%

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.
Hazelnut
Hazelnut
5
:
5
Avocado
Avocado
Contains more Vitamin E +626.1%
Contains more Vitamin B1 +859.7%
Contains more Vitamin B6 +119.1%
Contains more Folate +39.5%
Contains more Vitamin A +630%
Contains more Vitamin C +58.7%
Contains more Vitamin B2 +15%
Contains more Vitamin B5 +51.3%
Contains more Vitamin K +47.9%
Equal in Vitamin B3 - 1.738
Hazelnut
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%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin E +626.1%
Contains more Vitamin B1 +859.7%
Contains more Vitamin B6 +119.1%
Contains more Folate +39.5%
Contains more Vitamin A +630%
Contains more Vitamin C +58.7%
Contains more Vitamin B2 +15%
Contains more Vitamin B5 +51.3%
Contains more Vitamin K +47.9%
Equal in Vitamin B3 - 1.738

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
4
:
1
Avocado
Avocado
Contains more Protein +647.5%
Contains more Fats +314.4%
Contains more Carbs +95.8%
Contains more Other +44.9%
Contains more Water +1279.1%
Hazelnut
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
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +647.5%
Contains more Fats +314.4%
Contains more Carbs +95.8%
Contains more Other +44.9%
Contains more Water +1279.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Avocado
Avocado
Contains more Monounsaturated Fat +365.9%
Contains more Polyunsaturated fat +336.1%
Contains less Saturated Fat -52.4%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Monounsaturated Fat +365.9%
Contains more Polyunsaturated fat +336.1%
Contains less Saturated Fat -52.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
3
Avocado
Avocado
Contains more Starch +336.4%
Contains more Sucrose +6900%
Contains more Glucose +428.6%
Contains more Fructose +71.4%
Contains more Galactose +∞%
Hazelnut
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
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +336.4%
Contains more Sucrose +6900%
Contains more Glucose +428.6%
Contains more Fructose +71.4%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Avocado Opinion
Net carbs 7g 1.83g Hazelnut
Protein 14.95g 2g Hazelnut
Fats 60.75g 14.66g Hazelnut
Carbs 16.7g 8.53g Hazelnut
Calories 628kcal 160kcal Hazelnut
Starch 0.48g 0.11g Hazelnut
Fructose 0.07g 0.12g Avocado
Sugar 4.34g 0.66g Avocado
Fiber 9.7g 6.7g Hazelnut
Calcium 114mg 12mg Hazelnut
Iron 4.7mg 0.55mg Hazelnut
Magnesium 163mg 29mg Hazelnut
Phosphorus 290mg 52mg Hazelnut
Potassium 680mg 485mg Hazelnut
Sodium 0mg 7mg Hazelnut
Zinc 2.45mg 0.64mg Hazelnut
Copper 1.725mg 0.19mg Hazelnut
Manganese 6.175mg 0.142mg Hazelnut
Selenium 2.4µg 0.4µg Hazelnut
Vitamin A 20IU 146IU Avocado
Vitamin A RAE 1µg 7µg Avocado
Vitamin E 15.03mg 2.07mg Hazelnut
Vitamin C 6.3mg 10mg Avocado
Vitamin B1 0.643mg 0.067mg Hazelnut
Vitamin B2 0.113mg 0.13mg Avocado
Vitamin B3 1.8mg 1.738mg Hazelnut
Vitamin B5 0.918mg 1.389mg Avocado
Vitamin B6 0.563mg 0.257mg Hazelnut
Folate 113µg 81µg Hazelnut
Vitamin K 14.2µg 21µg Avocado
Tryptophan 0.193mg 0.025mg Hazelnut
Threonine 0.497mg 0.073mg Hazelnut
Isoleucine 0.545mg 0.084mg Hazelnut
Leucine 1.063mg 0.143mg Hazelnut
Lysine 0.42mg 0.132mg Hazelnut
Methionine 0.221mg 0.038mg Hazelnut
Phenylalanine 0.663mg 0.097mg Hazelnut
Valine 0.701mg 0.107mg Hazelnut
Histidine 0.432mg 0.049mg Hazelnut
Saturated Fat 4.464g 2.126g Avocado
Monounsaturated Fat 45.652g 9.799g Hazelnut
Polyunsaturated fat 7.92g 1.816g Hazelnut
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Hazelnut
35%
Avocado
Minerals Daily Need Coverage Score
197%
Hazelnut
21%
Avocado

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.68g)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 2.338g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.