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Hazelnut vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between Hazelnut and Bean raw

  • Hazelnut has more Manganese, Vitamin E , and Copper, however, Bean raw is richer in Folate, Selenium, Fiber, Potassium, Phosphorus, and Vitamin B2.
  • Hazelnut's daily need coverage for Manganese is 219% more.
  • Hazelnut contains 72 times more Vitamin E than Bean raw. Hazelnut contains 15.03mg of Vitamin E , while Bean raw contains 0.21mg.
  • Bean raw contains less Saturated Fat.

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

Infographic

Hazelnut vs Bean raw 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 less Sodium -100%
Contains more Copper +93.2%
Contains more Manganese +437.9%
Contains more Phosphorus +41.7%
Contains more Potassium +104.9%
Contains more Selenium +1062.5%
Equal in Calcium - 113
Equal in Iron - 5.07
Equal in Magnesium - 176
Equal in Zinc - 2.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains less Sodium -100%
Contains more Copper +93.2%
Contains more Manganese +437.9%
Contains more Phosphorus +41.7%
Contains more Potassium +104.9%
Contains more Selenium +1062.5%
Equal in Calcium - 113
Equal in Iron - 5.07
Equal in Magnesium - 176
Equal in Zinc - 2.28

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 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%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +87.6%
Contains more Folate +364.6%
Contains more Choline +45.2%
Equal in Vitamin C - 6.3
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%
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%
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%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +87.6%
Contains more Folate +364.6%
Contains more Choline +45.2%
Equal in Vitamin C - 6.3

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +112.1%
Contains more Fructose +∞%
Contains more Starch +7018.8%
Contains more Glucose +85.7%
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
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
Contains more Sucrose +112.1%
Contains more Fructose +∞%
Contains more Starch +7018.8%
Contains more Glucose +85.7%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Bean raw
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%
Hazelnut
67%
Bean raw
Minerals Daily Need Coverage Score
197%
Hazelnut
131%
Bean raw

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.