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Hazelnut vs. Dates — In-Depth Nutrition Comparison

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What are the differences between Hazelnut and Dates ?

  • Hazelnut is richer than Dates in Manganese, Copper, Vitamin E , Vitamin B1, Iron, Phosphorus, Vitamin B6, Magnesium, and Folate.
  • Hazelnut's daily need coverage for Manganese is 257% more.
  • Hazelnut has 301 times more Vitamin E than Dates . While Hazelnut has 15.03mg of Vitamin E , Dates have only 0.05mg.
  • The amount of Saturated Fat in Dates are lower.

We used Nuts, hazelnuts or filberts and Dates, deglet noor types in this article.

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Hazelnut vs Dates  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.
Contains more Calcium +192.3%
Contains more Iron +360.8%
Contains more Magnesium +279.1%
Contains more Phosphorus +367.7%
Contains less Sodium -100%
Contains more Zinc +744.8%
Contains more Copper +737.4%
Contains more Manganese +2256.9%
Contains more Selenium +25%
Equal in Potassium - 656
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 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +192.3%
Contains more Iron +360.8%
Contains more Magnesium +279.1%
Contains more Phosphorus +367.7%
Contains less Sodium -100%
Contains more Zinc +744.8%
Contains more Copper +737.4%
Contains more Manganese +2256.9%
Contains more Selenium +25%
Equal in Potassium - 656

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 A +100%
Contains more Vitamin E +29960%
Contains more Vitamin C +1475%
Contains more Vitamin B1 +1136.5%
Contains more Vitamin B2 +71.2%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +55.9%
Contains more Vitamin B6 +241.2%
Contains more Folate +494.7%
Contains more Vitamin K +425.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +100%
Contains more Vitamin E +29960%
Contains more Vitamin C +1475%
Contains more Vitamin B1 +1136.5%
Contains more Vitamin B2 +71.2%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +55.9%
Contains more Vitamin B6 +241.2%
Contains more Folate +494.7%
Contains more Vitamin K +425.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +510.2%
Contains more Fats +15476.9%
Contains more Other +43.1%
Contains more Carbs +349.3%
Contains more Water +286.6%
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
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +510.2%
Contains more Fats +15476.9%
Contains more Other +43.1%
Contains more Carbs +349.3%
Contains more Water +286.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +126711.1%
Contains more Polyunsaturated fat +41584.2%
Contains less Saturated Fat -99.3%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +126711.1%
Contains more Polyunsaturated fat +41584.2%
Contains less Saturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +467.6%
Contains more Glucose +28285.7%
Contains more Fructose +27842.9%
Contains more Maltose +∞%
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
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +467.6%
Contains more Glucose +28285.7%
Contains more Fructose +27842.9%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Dates Opinion
Net carbs 7g 67.03g Dates
Protein 14.95g 2.45g Hazelnut
Fats 60.75g 0.39g Hazelnut
Carbs 16.7g 75.03g Dates
Calories 628kcal 282kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g 19.56g Dates
Sugar 4.34g 63.35g Hazelnut
Fiber 9.7g 8g Hazelnut
Calcium 114mg 39mg Hazelnut
Iron 4.7mg 1.02mg Hazelnut
Magnesium 163mg 43mg Hazelnut
Phosphorus 290mg 62mg Hazelnut
Potassium 680mg 656mg Hazelnut
Sodium 0mg 2mg Hazelnut
Zinc 2.45mg 0.29mg Hazelnut
Copper 1.725mg 0.206mg Hazelnut
Manganese 6.175mg 0.262mg Hazelnut
Selenium 2.4µg 3µg Dates
Vitamin A 20IU 10IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg 0.05mg Hazelnut
Vitamin C 6.3mg 0.4mg Hazelnut
Vitamin B1 0.643mg 0.052mg Hazelnut
Vitamin B2 0.113mg 0.066mg Hazelnut
Vitamin B3 1.8mg 1.274mg Hazelnut
Vitamin B5 0.918mg 0.589mg Hazelnut
Vitamin B6 0.563mg 0.165mg Hazelnut
Folate 113µg 19µg Hazelnut
Vitamin K 14.2µg 2.7µg Hazelnut
Tryptophan 0.193mg 0.012mg Hazelnut
Threonine 0.497mg 0.043mg Hazelnut
Isoleucine 0.545mg 0.049mg Hazelnut
Leucine 1.063mg 0.084mg Hazelnut
Lysine 0.42mg 0.066mg Hazelnut
Methionine 0.221mg 0.022mg Hazelnut
Phenylalanine 0.663mg 0.05mg Hazelnut
Valine 0.701mg 0.071mg Hazelnut
Histidine 0.432mg 0.032mg Hazelnut
Saturated Fat 4.464g 0.032g Dates
Monounsaturated Fat 45.652g 0.036g Hazelnut
Polyunsaturated fat 7.92g 0.019g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Hazelnut
12%
Dates
Minerals Daily Need Coverage Score
197%
Hazelnut
29%
Dates

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 59.01g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 4.432g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.