Hazelnut vs. Chestnut — Health Impact and Nutrition Comparison

Varieties, Taste, and Appearance

Hazelnuts are the fruit of the hazel tree; they include any nuts of the genus Corylus, also known as filberts or cobnuts. The chestnuts are a group of eight or nine species of trees and shrubs in the genus Castanea. 

Chestnuts are bigger than hazelnuts. Chestnuts have a slightly sweeter flavor, more like a sweet potato than another type of nut, while hazelnuts have a musty and earthy taste. 

Chestnuts are native to the Northern Hemisphere. The homeland of hazelnuts is Asia Minor.

Uses

Hazelnuts are used in desserts, baking, and in combination with chocolate for chocolate truffles. The oil from hazelnut is used as a cooking oil. The most popular hazelnut products are chocolate bars, hazelnut cocoa spread, Nutella, and Frangelico liqueur. Hazelnuts are used as a topping for various desserts as well.

Chestnuts may be great to make winter soup in desserts. They are used in baked cakes and salads or mixed into stuffing with cranberries or apples (1) (2).

Macronutrients

Overall, hazelnuts are more affluent in macronutrients than chestnuts. Hazelnuts contain seven times more protein and nine times more fiber than chestnuts. The level of fats in hazelnuts also is higher. Chestnuts contain fewer sugars than hazelnuts. Both nuts contain no cholesterol (3).

The infographic below shows that hazelnuts are denser in macronutrients than chestnuts because chestnuts are notably higher in water. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Hazelnut

3

Protein: 14.95 g

Fats: 60.75 g

Carbs: 16.7 g

Water: 5.31 g

Other: 2.29 g

Chestnut

2

Protein: 2 g

Fats: 1.38 g

Carbs: 27.76 g

Water: 68.15 g

Other: 0.71 g

Contains more ProteinProtein	+647.5%
Contains more FatsFats	+4302.2%
Contains more OtherOther	+222.5%

Contains more CarbsCarbs	+66.2%
Contains more WaterWater	+1183.4%

Fats

In general, hazelnut is higher in both saturated and unsaturated fats. Hazelnut is especially richer in monounsaturated fats (around 96 times richer). Nuts are an excellent source of healthy fats because they contain plant fats. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Hazelnut

2

Saturated Fat: Sat. Fat 4.464 g

Monounsaturated Fat: Mono. Fat 45.652 g

Polyunsaturated fat: Poly. Fat 7.92 g

Chestnut

1

Saturated Fat: Sat. Fat 0.26 g

Monounsaturated Fat: Mono. Fat 0.476 g

Polyunsaturated fat: Poly. Fat 0.545 g

Contains more Mono. FatMonounsaturated Fat	+9490.8%
Contains more Poly. FatPolyunsaturated fat	+1353.2%

Contains less Sat. FatSaturated Fat

-94.2%

Calories

In general, hazelnuts contain more calories than chestnuts. Hazelnuts have about 628 calories per 100 g, while each chestnut contains 131 calories per 100 g (4). Most of the hazelnuts' calories come from their fat content. 

Vitamins

The vitamin content of hazelnuts is higher than that of chestnuts. 

Hazelnuts contain five times more Vitamin B1, three times more Folate, and two times more Vitamin B6 than chestnuts. Vitamin K, Vitamin B3, and Vitamin B5 are also higher in hazelnuts than in chestnuts. 

On the other hand, chestnuts contain more Vitamin C. The amount of this Vitamin C is four times higher in chestnuts. Both nuts lack Vitamin B12 and Vitamin B9 entirely, and both are equal in Vitamin B2 (5) (6).

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

9

Chestnut

1

Contains more Vitamin AVitamin A	+17.6%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+334.5%
Contains more Vitamin B3Vitamin B3	+146.2%
Contains more Vitamin B5Vitamin B5	+190.5%
Contains more Vitamin B6Vitamin B6	+141.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+197.4%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C

+323.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.104mg

~equal in Vitamin B12 ~0µg

Minerals

Overall, hazelnuts have a higher mineral summary than chestnuts. It contains two times more magnesium, two times more phosphorus, and eight times more zinc than chestnuts. Iron, calcium, and copper levels are also higher in hazelnuts. Moreover, this nut has less sodium than chestnut. The amount of potassium is equal in these nuts (7).

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

9

Chestnut

0

Contains more MagnesiumMagnesium	+201.9%
Contains more CalciumCalcium	+147.8%
Contains more IronIron	+171.7%
Contains more CopperCopper	+265.5%
Contains more ZincZinc	+880%
Contains more PhosphorusPhosphorus	+192.9%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+623.1%
Contains more SeleniumSelenium	+∞%

~equal in Potassium ~715mg

Potassium

Potassium is an essential mineral, helping to reduce the risk of kidney stones and helps to normalize water balance and blood pressure in the body. In this case, chestnuts win. Chestnuts contain 715 mg of potassium per 100g, while the same serving of hazelnuts provides 680mg (8).

Glycemic Index and acidity

The glycemic index is the relative ranking of carbohydrates in food. The difference between the glycemic indexes of these nuts is vast. The estimated glycemic index of chestnuts is 52, whereas the glycemic index of hazelnuts is about 15. Hazelnuts are considered a low-glycemic index food. These nuts' acidity (pH) is almost equal; it is 5.9 – 6.3.

Weight Loss

In low-calorie and low-fat diets, chestnuts are a good choice; they contain low calories and fats.

Unlike chestnuts, hazelnuts have more calories and fats; however, hazelnuts can also be used in some diets. If you are on a low-carb diet, such as the Keto diet, hazelnuts are the better choice. Moreover, they have a low glycemic index, suitable for low GI or Medium GI diets (9) (10).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Hazelnuts and chestnuts are both beneficial for the cardiovascular system. Hazelnuts can help prevent the decrease of "good" cholesterol in the blood, reduce inflammation, and prevent the oxidation of "bad" cholesterol. These benefits are essential in decreasing the risk of atherosclerosis, which is the leading cause of coronary artery disease. As a result, it can reduce the risk of myocardial infarction. Similarly, chestnuts can also help decrease "bad" cholesterol levels in the blood. So, consuming hazelnuts and chestnuts can be an excellent addition to your diet for a healthy heart (11, 12, 13, 14, 15).

To effectively lower your cholesterol, keep in mind that it's crucial to consume nuts in sufficient quantities rather than fixating on specific types (16). 

According to this study, Mediterranean diets supplemented with either extra-virgin olive oil or nuts reduced cardiovascular events, particularly stroke, compared with a control, lower-fat diet (17).

Consuming nuts, such as hazelnuts and chestnuts, was found to decrease the risk of developing atrial fibrillation and heart failure (18).

Cancer

Chestnuts are a great source of Vitamin C, phenolic acids, flavonoids, and tannins, which have potent antioxidant effects on the human body. According to one study, chestnuts may cure stomach cancer, epistaxis, and hemifacialia. On the other hand, hazelnuts are rich in Vitamin E, an excellent dietary source of natural antioxidants. Research shows that some neolignans (cedrusin and balanophonin, and gallic acid) can inhibit the growth of human cancer cells. Besides, hazelnuts are rich in Vitamin B6, which may help fight several types of cancer (19) (20).

Improve Brain Function

First, hazelnuts are rich in the Vitamin B family, directly linked to proper neurological development and function. According to researchers, the micronutrients and antioxidants in hazelnuts may protect the brain from oxidative stress. Besides, the tocotrienol-rich products can help to protect brain cells from diseases like Alzheimer's and Parkinson's.

Moreover, hazelnuts and chestnuts are rich in potassium, increasing blood flow to the brain and promoting good nervous system health (21) (22).

Boost Immune System

Research shows that vitamin C may help people to recover more quickly from the common cold.

The high level of vitamin C makes chestnuts an ideal boost to your immune system. Vitamin C stimulates white blood cell production and acts as an antioxidant, reducing the risk of forming free radicals and neutralizing them before they cause healthy cells to mutate or induce oxidative stress near vital organs (23) (24).

Diabetes

According to studies, nuts, such as hazelnuts or chestnuts, can help to reduce blood sugar levels.

Research shows that hazelnut oleic acid benefits insulin sensitivity in 11 people with type 2 diabetes. Results show that a diet rich in these nuts can reduce HDL-C concentrations in patients with type 2 diabetes [25].

Improving Hair and Skin Health

Hazelnuts are rich in zinc, an essential mineral for human health. This mineral may help promote collagen formation to make healthy hair growth. You may stimulate and nourish the hair follicles by using hazelnut oil for scalp massages. Moreover, hazelnuts are a great source of Vitamin E, which can help your skin look young and vibrant. On the other hand, chestnuts are rich in Vitamin C, decreasing oxidative stress and keeping your skin healthy (26) (27).

Pregnancy

Studies show eating nuts during early pregnancy provides long-term benefits for a child's motor and cognitive development. Moreover, hazelnuts are a great source of omega-3s essential during pregnancy. On the other hand, chestnuts contain folic acid, which can help to prevent congenital disabilities in newborns. Nevertheless, eat chestnuts in moderation to avoid excessive weight gain, which is undesirable during pregnancy (28).

Allergy

Patients who are allergic to tree pollen allergy have an allergy to hazelnuts. The symptoms are common and usually include itching, swelling, and chestnuts burning in the mouth and throat.

In cases of allergy to chestnut, the allergen responsible for the reaction is likely to be one of the lipid transfer proteins—30% of patients with chestnut-allergic experience severe anaphylactic episodes of ingestion. Symptoms usually include wheezing, throat swelling, and breathing difficulty (29).