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Hazelnut vs. Canola oil — In-Depth Nutrition Comparison

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Important differences between hazelnut and canola oil

  • Hazelnut has more manganese, copper, iron, vitamin B1, vitamin B6, phosphorus, magnesium, fiber, and folate; however, canola oil is richer in vitamin K.
  • Hazelnut's daily need coverage for manganese is 268% more.
  • Hazelnut has a higher glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of canola oil is 0.

The food varieties used in the comparison are Nuts, hazelnuts or filberts and Oil, canola.

Infographic

Hazelnut vs Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~0mg

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +22700%
Contains more Vitamin EVitamin E +16.2%
Contains more Vitamin KVitamin K +402.1%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +64.6%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -39.4%
Contains more Mono. FatMonounsaturated fat +38.6%
Contains more Poly. FatPolyunsaturated fat +255.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Canola oil DV% diff.
Manganese 6.175mg 0mg 268%
Copper 1.725mg 0mg 192%
Polyunsaturated fat 7.92g 28.142g 135%
Fats 60.75g 100g 60%
Iron 4.7mg 0mg 59%
Vitamin B1 0.643mg 0mg 54%
Vitamin K 14.2µg 71.3µg 48%
Monounsaturated fat 45.652g 63.276g 44%
Vitamin B6 0.563mg 0mg 43%
Phosphorus 290mg 0mg 41%
Magnesium 163mg 0mg 39%
Fiber 9.7g 0g 39%
Protein 14.95g 0g 30%
Folate 113µg 0µg 28%
Zinc 2.45mg 0mg 22%
Potassium 680mg 0mg 20%
Vitamin B5 0.918mg 0mg 18%
Vitamin E 15.03mg 17.46mg 16%
Saturated fat 4.464g 7.365g 13%
Calories 628kcal 884kcal 13%
Vitamin B3 1.8mg 0mg 11%
Calcium 114mg 0mg 11%
Vitamin B2 0.113mg 0mg 9%
Choline 45.6mg 0.2mg 8%
Vitamin C 6.3mg 0mg 7%
Carbs 16.7g 0g 6%
Selenium 2.4µg 0µg 4%
Net carbs 7g 0g N/A
Sugar 4.34g 0g N/A
Starch 0.48g 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.395g N/A
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%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Canola oil
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%
Canola oil
Minerals Daily Need Coverage Score
197%
Hazelnut
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is lower in Saturated fat?
Hazelnut
Hazelnut is lower in Saturated fat (difference - 2.901g)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 4.34g)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.