Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Hazelnut
  5. Compare
  6. Hazelnut vs. Black gram

Hazelnut vs. Black gram — In-Depth Nutrition Comparison

Compare

Summary of differences between hazelnut and black gram

  • Hazelnut has more manganese, copper, vitamin B1, and vitamin B6, while black gram has more iron, fiber, folate, magnesium, and phosphorus.
  • Hazelnut covers your daily need for manganese, 202% more than black gram.
  • Hazelnut contains 39 times more saturated fat than black gram. While hazelnut contains 4.464g of saturated fat, black gram contains only 0.114g.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Mungo beans, mature seeds, raw.

Infographic

Hazelnut vs Black gram 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.
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CopperCopper +75.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +304.4%
Contains more MagnesiumMagnesium +63.8%
Contains more CalciumCalcium +21.1%
Contains more PotassiumPotassium +44.6%
Contains more IronIron +61.1%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +30.7%
Contains more SeleniumSelenium +241.7%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +135.5%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin B6Vitamin B6 +100.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more FolateFolate +91.2%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.906mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Black gram DV% diff.
Manganese 6.175mg 1.527mg 202%
Monounsaturated fat 45.652g 0.085g 114%
Vitamin E 15.03mg 100%
Fats 60.75g 1.64g 91%
Copper 1.725mg 0.981mg 83%
Polyunsaturated fat 7.92g 1.071g 46%
Iron 4.7mg 7.57mg 36%
Fiber 9.7g 18.3g 34%
Vitamin B1 0.643mg 0.273mg 31%
Folate 113µg 216µg 26%
Magnesium 163mg 267mg 25%
Vitamin B6 0.563mg 0.281mg 22%
Protein 14.95g 25.21g 21%
Saturated fat 4.464g 0.114g 20%
Calories 628kcal 341kcal 14%
Carbs 16.7g 58.99g 14%
Phosphorus 290mg 379mg 13%
Vitamin K 14.2µg 12%
Vitamin B2 0.113mg 0.254mg 11%
Selenium 2.4µg 8.2µg 11%
Potassium 680mg 983mg 9%
Choline 45.6mg 8%
Zinc 2.45mg 3.35mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.8mg 1.447mg 2%
Calcium 114mg 138mg 2%
Sodium 0mg 38mg 2%
Net carbs 7g 40.69g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 1µg 1µg 0%
Vitamin B5 0.918mg 0.906mg 0%
Tryptophan 0.193mg 0.263mg 0%
Threonine 0.497mg 0.875mg 0%
Isoleucine 0.545mg 1.287mg 0%
Leucine 1.063mg 2.089mg 0%
Lysine 0.42mg 1.674mg 0%
Methionine 0.221mg 0.367mg 0%
Phenylalanine 0.663mg 1.473mg 0%
Valine 0.701mg 1.416mg 0%
Histidine 0.432mg 0.706mg 0%
Fructose 0.07g 0%

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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +3604.3%
Contains more ProteinProtein +68.6%
Contains more CarbsCarbs +253.2%
Contains more WaterWater +103.4%
Contains more OtherOther +46.7%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +53608.2%
Contains more Poly. FatPolyunsaturated fat +639.5%
Contains less Sat. FatSaturated fat -97.4%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.