Hazelnut vs. Chickpea raw — Health Impact and Nutrition Comparison

Calories

Hazelnuts' calories mainly come from their fat content. Although a chickpea has more carbs than a hazelnut, the number of calories in a hazelnut is two times higher than in a chickpea. It has 628 calories per 100g, whereas chickpea contains 378 per 100g.

Fats

Hazelnut has ten times higher fat content than a chickpea. 

In particular, it contains 60.75g of total fats, while chickpea has only 6g of fats.

Hazelnut falls in the range of the top 2% of foods as a source of fat. It is also high in saturated fat (5g), polyunsaturated (8g), and monounsaturated fats (46g) accordingly.

Carbs

Chickpea contains four times higher levels of carbs. It falls in the range of the top 15% of foods as a source of carbs, containing 62.95g of carbs per 100g. Of that 62.95g, 12g is fiber, and 50.75g is net carbs. 

Hazelnuts have only 16.7g of carbs per 100g, of which 9.7g is fiber and 7g are net carbs.

Cholesterol

Hazelnut and chickpea have no cholesterol.

Protein

Chickpea is richer in protein than hazelnut. It provides 20.47g of protein 100g, while hazelnut has 14.95g. Chickpea falls in the range of the top 23% of foods as a source of protein. It is relatively high in tryptophan, threonine, isoleucine, phenylalanine, valine, histidine, lysine, and methionine.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Hazelnut

1

Protein: 14.95 g

Fats: 60.75 g

Carbs: 16.7 g

Water: 5.31 g

Other: 2.29 g

Chickpea raw

4

Protein: 20.47 g

Fats: 6.04 g

Carbs: 62.95 g

Water: 7.68 g

Other: 2.86 g

Contains more FatsFats

+905.8%

Contains more ProteinProtein	+36.9%
Contains more CarbsCarbs	+276.9%
Contains more WaterWater	+44.6%
Contains more OtherOther	+24.9%

Minerals

Hazelnut is relatively high in minerals. It has more calcium, phosphorus, copper, magnesium, and less sodium than a chickpea.

On the other hand, chickpea contains more zinc.

Both chickpeas and hazelnut are rich in potassium. Both fall in the range of the top 9% of foods as a source of potassium.

They both have an equal iron amount.

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

6

100 g 300 g 10 nuts - 14g1 cup, ground - 75g1 cup, chopped - 115g1 cup, whole - 135g

Chickpea raw

2

100 g 300 g 1 tbsp - 12.5g1 cup - 200g

Contains more MagnesiumMagnesium	+106.3%
Contains more CalciumCalcium	+100%
Contains more CopperCopper	+163%
Contains more PhosphorusPhosphorus	+15.1%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+∞%

Contains more ZincZinc	+12.7%
Contains more ManganeseManganese	+245%

~equal in Potassium ~718mg

~equal in Iron ~4.31mg

Vitamins

Hazelnut contains a significantly higher amount of Vitamin E, Vitamin C, Vitamin B3, Vitamin B, and Vitamin K.

It falls in the top 14% of foods as a source of Vitamin B1, covering half of your daily need for this vitamin.

Chickpea has more Vitamin A, Vitamin B2, Vitamin B65, and folate.

Both lack Vitamin B12 and Vitamin D.

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

5

100 g 300 g 10 nuts - 14g1 cup, ground - 75g1 cup, chopped - 115g1 cup, whole - 135g

Chickpea raw

5

100 g 300 g 1 tbsp - 12.5g1 cup - 200g

Contains more Vitamin CVitamin C	+57.5%
Contains more Vitamin EVitamin E	+1732.9%
Contains more Vitamin B1Vitamin B1	+34.8%
Contains more Vitamin B3Vitamin B3	+16.8%
Contains more Vitamin KVitamin K	+57.8%

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B2Vitamin B2	+87.6%
Contains more Vitamin B5Vitamin B5	+73%
Contains more FolateFolate	+392.9%
Contains more CholineCholine	+117.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.535mg

~equal in Vitamin B12 ~0µg

Glycemic Index

The estimated glycemic index of chickpeas is 36, whereas the glycemic index of hazelnut is about 15. Hazelnut is considered a low-GI food.

Diabetes

Science shows that nuts like hazelnuts can help lower blood sugar levels. According to one study (1), the oleic acid in hazelnuts improves insulin sensitivity.

Another study (2) indicates that a diet high in these nuts can prevent the reduction of HDL-C concentrations in type 2 diabetes patients. Hazelnut consumers have a lower risk of diabetes than non-nut consumers based on self-report and fasting blood glucose levels.

Chickpeas are associated with lower post-prandial glucose levels and higher satiety after meals because of their rich fiber content. This has positive associations with insulin resistance and type 2 diabetes (12).

Cancer

Consuming chickpeas may increase the production of butyrate, which may reduce inflammation in colon cells and thus reduce the risk of colon cancer. Chickpeas contain lycopene and saponins, which have anti-cancer properties in the body (3).

Hazelnuts are high in Vitamin E, making them an excellent source of natural antioxidants, which may inhibit the growth of human cancer cells. Furthermore, hazelnuts are high in Vitamin B6, which may aid in treating various cancers (4,5).

One study [6] discovered that hazelnut extract has antiproliferative activity against human melanoma and cervical cancer (HeLa) due to its phenolic compounds.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Hazelnuts and chickpeas are both nutritious foods that can contribute to cardiovascular health, although they provide different sets of nutrients:

Hazelnuts:

• Hazelnuts are rich in heart-healthy monounsaturated fats. These fats have been associated with improved blood lipid profiles, including lower LDL (“bad” cholesterol) levels (7).
• They are a good source of vitamin E, an antioxidant that helps protect LDL cholesterol from oxidation, reducing the risk of atherosclerosis (8).
• Hazelnuts also contain arginine, an amino acid that helps relax blood vessels, promote healthy blood flow, and potentially reduce blood pressure.

Chickpeas (Raw):

• Chickpeas are high in dietary fiber, particularly soluble fiber, which can help lower LDL cholesterol levels and improve heart health (9).
• They are also a good source of plant-based protein, which can be beneficial for cardiovascular health when substituted for animal proteins higher in saturated fat.
• Chickpeas contain various vitamins and minerals, including folate, potassium, and magnesium, which play roles in maintaining heart health and regulating blood pressure.

In summary, both hazelnuts and raw chickpeas can contribute to cardiovascular health in different ways. Hazelnuts provide heart-healthy fats and antioxidants, while chickpeas offer fiber, plant-based protein, and various nutrients. Including a variety of nuts, seeds, legumes, and other whole foods in your diet can help promote heart health and reduce the risk of cardiovascular disease.

Allergy

Patients who are allergic to tree pollens are frequently allergic to hazelnuts. Itching, swelling, and burning sensations in the mouth and throat are common symptoms (10).

Chickpeas can cause IgE-mediated hypersensitivity symptoms ranging from rhinitis to anaphylaxis. Redness, rashes, hives, and inflammation are common symptoms (11).