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Hazelnut vs. Chickpea raw — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 27, 2024
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Hazelnut
vs
Chickpea raw

Summary

Hazelnut contains more copper, magnesium, Vitamin E, and Vitamin B1 and less sugar and sodium than a chickpea. Chickpeas are richer in manganese, folate, Vitamin B5, and fiber and have less saturated fat than hazelnuts. The glycemic index of hazelnut is lower.

Introduction

Nuts and legumes have been used since ancient times and are known as one of the healthiest foods. We'll dig deeper into the differences and similarities between chickpeas and hazelnut and discover which one is more suitable for you.

What's The Actual Difference?

The main difference between chickpea and hazelnut is that chickpea is classified as a legume, while hazelnut is classified as a nut.

On the outside, these two are also distinct: hazelnut is oval in shape and yellow to brown, 8-12 cm long and 4.5-8 cm wide, whereas chickpeas are wrinkled and can be brown, yellow, orange, black, or green, 10-12 mm.

Nutrition

You can find nutritional infographics at the bottom of this page that visually show the differences between chickpeas and hazelnut.

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
Contains more Fats +905.8%
Contains more Protein +36.9%
Contains more Carbs +276.9%
Contains more Water +44.6%
Contains more Other +24.9%
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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more Fats +905.8%
Contains more Protein +36.9%
Contains more Carbs +276.9%
Contains more Water +44.6%
Contains more Other +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.
Contains more Calcium +100%
Contains more Magnesium +106.3%
Contains more Phosphorus +15.1%
Contains less Sodium -100%
Contains more Copper +163%
Contains more Selenium +∞%
Contains more Zinc +12.7%
Contains more Manganese +245%
Equal in Iron - 4.31
Equal in Potassium - 718
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Contains more Calcium +100%
Contains more Magnesium +106.3%
Contains more Phosphorus +15.1%
Contains less Sodium -100%
Contains more Copper +163%
Contains more Selenium +∞%
Contains more Zinc +12.7%
Contains more Manganese +245%
Equal in Iron - 4.31
Equal in Potassium - 718

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.
:
Contains more Vitamin E +1732.9%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B3 +16.8%
Contains more Vitamin K +57.8%
Contains more Vitamin A +235%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B5 +73%
Contains more Folate +392.9%
Contains more Choline +117.8%
Equal in Vitamin B6 - 0.535
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 55% 23%
Contains more Vitamin E +1732.9%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B3 +16.8%
Contains more Vitamin K +57.8%
Contains more Vitamin A +235%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B5 +73%
Contains more Folate +392.9%
Contains more Choline +117.8%
Equal in Vitamin B6 - 0.535

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.

Health Benefits

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 Article author photo 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.

Downsides and Risks

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).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 27, 2024
Medically reviewed by Ani Harutyunyan

Infographic

Hazelnut vs Chickpea raw infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3215.3%
Contains more Polyunsaturated fat +190%
Contains less Saturated Fat -86.5%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Contains more Monounsaturated Fat +3215.3%
Contains more Polyunsaturated fat +190%
Contains less Saturated Fat -86.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Chickpea raw Opinion
Net carbs 7g 50.75g Chickpea raw
Protein 14.95g 20.47g Chickpea raw
Fats 60.75g 6.04g Hazelnut
Carbs 16.7g 62.95g Chickpea raw
Calories 628kcal 378kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 10.7g Hazelnut
Fiber 9.7g 12.2g Chickpea raw
Calcium 114mg 57mg Hazelnut
Iron 4.7mg 4.31mg Hazelnut
Magnesium 163mg 79mg Hazelnut
Phosphorus 290mg 252mg Hazelnut
Potassium 680mg 718mg Chickpea raw
Sodium 0mg 24mg Hazelnut
Zinc 2.45mg 2.76mg Chickpea raw
Copper 1.725mg 0.656mg Hazelnut
Manganese 6.175mg 21.306mg Chickpea raw
Selenium 2.4µg 0µg Hazelnut
Vitamin A 20IU 67IU Chickpea raw
Vitamin A RAE 1µg 3µg Chickpea raw
Vitamin E 15.03mg 0.82mg Hazelnut
Vitamin C 6.3mg 4mg Hazelnut
Vitamin B1 0.643mg 0.477mg Hazelnut
Vitamin B2 0.113mg 0.212mg Chickpea raw
Vitamin B3 1.8mg 1.541mg Hazelnut
Vitamin B5 0.918mg 1.588mg Chickpea raw
Vitamin B6 0.563mg 0.535mg Hazelnut
Folate 113µg 557µg Chickpea raw
Choline 45.6mg 99.3mg Chickpea raw
Vitamin K 14.2µg 9µg Hazelnut
Tryptophan 0.193mg 0.2mg Chickpea raw
Threonine 0.497mg 0.766mg Chickpea raw
Isoleucine 0.545mg 0.882mg Chickpea raw
Leucine 1.063mg 1.465mg Chickpea raw
Lysine 0.42mg 1.377mg Chickpea raw
Methionine 0.221mg 0.27mg Chickpea raw
Phenylalanine 0.663mg 1.103mg Chickpea raw
Valine 0.701mg 0.865mg Chickpea raw
Histidine 0.432mg 0.566mg Chickpea raw
Saturated Fat 4.464g 0.603g Chickpea raw
Monounsaturated Fat 45.652g 1.377g Hazelnut
Polyunsaturated fat 7.92g 2.731g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Chickpea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
73%
Chickpea raw
Minerals Daily Need Coverage Score
197%
Hazelnut
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 6.36g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 21)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 3.861g)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.