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 is lower.
- The glycemic index of hazelnut is lower.
We used Nuts, hazelnuts or filberts and Dates, deglet noor types in this article.
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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 MagnesiumMagnesium | +279.1% |
| Contains more CalciumCalcium | +192.3% |
| Contains more IronIron | +360.8% |
| Contains more CopperCopper | +737.4% |
| Contains more ZincZinc | +744.8% |
| Contains more PhosphorusPhosphorus | +367.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +2256.9% |
| Contains more SeleniumSelenium | +25% |
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 CVitamin C | +1475% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +29960% |
| Contains more Vitamin B1Vitamin B1 | +1136.5% |
| Contains more Vitamin B2Vitamin B2 | +71.2% |
| Contains more Vitamin B3Vitamin B3 | +41.3% |
| Contains more Vitamin B5Vitamin B5 | +55.9% |
| Contains more Vitamin B6Vitamin B6 | +241.2% |
| Contains more Vitamin KVitamin K | +425.9% |
| Contains more FolateFolate | +494.7% |
| Contains more CholineCholine | +623.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +510.2% |
| Contains more FatsFats | +15476.9% |
| Contains more OtherOther | +43.1% |
| Contains more CarbsCarbs | +349.3% |
| Contains more WaterWater | +286.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +126711.1% |
| Contains more Poly. FatPolyunsaturated fat | +41584.2% |
| Contains less Sat. FatSaturated fat | -99.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +467.6% |
| Contains more GlucoseGlucose | +28285.7% |
| Contains more FructoseFructose | +27842.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 6.175mg | 0.262mg | 257% |
| Copper | 1.725mg | 0.206mg | 169% |
| Monounsaturated fat | 45.652g | 0.036g | 114% |
| Vitamin E | 15.03mg | 0.05mg | 100% |
| Fats | 60.75g | 0.39g | 93% |
| Polyunsaturated fat | 7.92g | 0.019g | 53% |
| Vitamin B1 | 0.643mg | 0.052mg | 49% |
| Iron | 4.7mg | 1.02mg | 46% |
| Phosphorus | 290mg | 62mg | 33% |
| Vitamin B6 | 0.563mg | 0.165mg | 31% |
| Magnesium | 163mg | 43mg | 29% |
| Protein | 14.95g | 2.45g | 25% |
| Folate | 113µg | 19µg | 24% |
| Fructose | 0.07g | 19.56g | 24% |
| Saturated fat | 4.464g | 0.032g | 20% |
| Zinc | 2.45mg | 0.29mg | 20% |
| Carbs | 16.7g | 75.03g | 19% |
| Calories | 628kcal | 282kcal | 17% |
| Vitamin K | 14.2µg | 2.7µg | 10% |
| Calcium | 114mg | 39mg | 8% |
| Vitamin B5 | 0.918mg | 0.589mg | 7% |
| Vitamin C | 6.3mg | 0.4mg | 7% |
| Choline | 45.6mg | 6.3mg | 7% |
| Fiber | 9.7g | 8g | 7% |
| Vitamin B2 | 0.113mg | 0.066mg | 4% |
| Vitamin B3 | 1.8mg | 1.274mg | 3% |
| Potassium | 680mg | 656mg | 1% |
| Selenium | 2.4µg | 3µg | 1% |
| Net carbs | 7g | 67.03g | N/A |
| Sugar | 4.34g | 63.35g | N/A |
| Starch | 0.48g | 0% | |
| Sodium | 0mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.193mg | 0.012mg | 0% |
| Threonine | 0.497mg | 0.043mg | 0% |
| Isoleucine | 0.545mg | 0.049mg | 0% |
| Leucine | 1.063mg | 0.084mg | 0% |
| Lysine | 0.42mg | 0.066mg | 0% |
| Methionine | 0.221mg | 0.022mg | 0% |
| Phenylalanine | 0.663mg | 0.05mg | 0% |
| Valine | 0.701mg | 0.071mg | 0% |
| Histidine | 0.432mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
12%
Minerals Daily Need Coverage Score
197%
29%
Comparison summary
Which food is lower in Sugar?
Hazelnut is lower in Sugar (difference - 59.01g)
Which food contains less Sodium?
Hazelnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Hazelnut is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 4.432g)
Which food is cheaper?
Dates is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)