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Hazelnut vs. Cheese — In-Depth Nutrition Comparison

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How are hazelnut and cheese different?

  • Hazelnut is higher in manganese, copper, vitamin E, iron, vitamin B1, and fiber; however, cheese is richer in calcium, selenium, and vitamin B12.
  • Daily need coverage for manganese for hazelnut is 267% higher.
  • Hazelnut has less saturated fat.
  • Cheese has a lower glycemic index (0) than hazelnut (15).

Nuts, hazelnuts or filberts and Cheese, cheddar are the varieties used in this article.

Infographic

Hazelnut vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +503.7%
Contains more PotassiumPotassium +794.7%
Contains more IronIron +3257.1%
Contains more CopperCopper +5650%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +22770.4%
Contains more CalciumCalcium +522.8%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +56.9%
Contains more SeleniumSelenium +1087.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2016.9%
Contains more Vitamin B1Vitamin B1 +2117.2%
Contains more Vitamin B3Vitamin B3 +2950.8%
Contains more Vitamin B5Vitamin B5 +123.9%
Contains more Vitamin B6Vitamin B6 +753%
Contains more Vitamin KVitamin K +491.7%
Contains more FolateFolate +318.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin B2Vitamin B2 +278.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Hazelnut Cheese DV% diff.
Manganese 6.175mg 0.027mg 267%
Copper 1.725mg 0.03mg 188%
Vitamin E 15.03mg 0.71mg 95%
Monounsaturated fat 45.652g 9.246g 91%
Saturated fat 4.464g 18.867g 65%
Calcium 114mg 710mg 60%
Iron 4.7mg 0.14mg 57%
Vitamin B1 0.643mg 0.029mg 51%
Selenium 2.4µg 28.5µg 47%
Vitamin B12 0µg 1.1µg 46%
Polyunsaturated fat 7.92g 1.421g 43%
Fats 60.75g 33.31g 42%
Fiber 9.7g 0g 39%
Vitamin B6 0.563mg 0.066mg 38%
Vitamin A 1µg 330µg 37%
Cholesterol 0mg 99mg 33%
Magnesium 163mg 27mg 32%
Sodium 0mg 653mg 28%
Phosphorus 290mg 455mg 24%
Vitamin B2 0.113mg 0.428mg 24%
Folate 113µg 27µg 22%
Potassium 680mg 76mg 18%
Protein 14.95g 22.87g 16%
Calories 628kcal 404kcal 11%
Zinc 2.45mg 3.64mg 11%
Vitamin B3 1.8mg 0.059mg 11%
Vitamin B5 0.918mg 0.41mg 10%
Vitamin K 14.2µg 2.4µg 10%
Vitamin C 6.3mg 0mg 7%
Carbs 16.7g 3.09g 5%
Choline 45.6mg 16.5mg 5%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Protein per 100 calories 2.4g 5.7g N/A
Calories per 10 g protein 420kcal 177kcal N/A
Weight per 100 calories 16g 25g N/A
Unsaturated / Saturated Fat ratio 12 0.57 N/A
Net carbs 7g 3.09g N/A
Sugar 4.34g 0.48g N/A
Starch 0.48g 0%
Trans fat 0.917g N/A
Tryptophan 0.193mg 0.547mg 0%
Threonine 0.497mg 1.044mg 0%
Isoleucine 0.545mg 1.206mg 0%
Leucine 1.063mg 1.939mg 0%
Lysine 0.42mg 1.025mg 0%
Methionine 0.221mg 0.547mg 0%
Phenylalanine 0.663mg 1.074mg 0%
Valine 0.701mg 1.404mg 0%
Histidine 0.432mg 0.547mg 0%
Fructose 0.07g 0g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more FatsFats +82.4%
Contains more CarbsCarbs +440.5%
Contains more ProteinProtein +53%
Contains more WaterWater +597.2%
Contains more OtherOther +62%

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
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +393.7%
Contains more Poly. FatPolyunsaturated fat +457.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +271.4%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.