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  6. Hazelnut vs. Dried fruit

Hazelnut vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between Hazelnut and Dried fruit

  • Hazelnut has more Manganese, Copper, Vitamin E, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Folate, and Iron than Dried fruit.
  • Hazelnut's daily need coverage for Manganese is 258% more.
  • Hazelnut contains 263 times more Saturated Fat than Dried fruit. Hazelnut contains 4.464g of Saturated Fat, while Dried fruit contains 0.017g.

The food varieties used in the comparison are Nuts, hazelnuts or filberts and Apricots, dried, sulfured, uncooked.

Infographic

Hazelnut vs Dried fruit infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +409.4%
Contains more CalciumCalcium +107.3%
Contains more IronIron +76.7%
Contains more CopperCopper +402.9%
Contains more ZincZinc +528.2%
Contains more PhosphorusPhosphorus +308.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2527.7%
Contains more PotassiumPotassium +70.9%
~equal in Selenium ~2.2µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +530%
Contains more Vitamin EVitamin E +247.1%
Contains more Vitamin B1Vitamin B1 +4186.7%
Contains more Vitamin B2Vitamin B2 +52.7%
Contains more Vitamin B5Vitamin B5 +77.9%
Contains more Vitamin B6Vitamin B6 +293.7%
Contains more Vitamin KVitamin K +358.1%
Contains more FolateFolate +1030%
Contains more CholineCholine +228.1%
Contains more Vitamin AVitamin A +17920%
Contains more Vitamin B3Vitamin B3 +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +341%
Contains more FatsFats +11811.8%
Contains more CarbsCarbs +275.1%
Contains more WaterWater +481.7%
Contains more OtherOther +12.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +61591.9%
Contains more Poly. FatPolyunsaturated fat +10602.7%
Contains less Sat. FatSaturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +37.1%
Contains more SucroseSucrose +87.9%
Contains more GlucoseGlucose +47157.1%
Contains more FructoseFructose +17714.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Dried fruit
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 Dried fruit Opinion
Calories 628kcal 241kcal Hazelnut
Protein 14.95g 3.39g Hazelnut
Fats 60.75g 0.51g Hazelnut
Vitamin C 6.3mg 1mg Hazelnut
Net carbs 7g 55.34g Dried fruit
Carbs 16.7g 62.64g Dried fruit
Magnesium 163mg 32mg Hazelnut
Calcium 114mg 55mg Hazelnut
Potassium 680mg 1162mg Dried fruit
Iron 4.7mg 2.66mg Hazelnut
Sugar 4.34g 53.44g Hazelnut
Fiber 9.7g 7.3g Hazelnut
Copper 1.725mg 0.343mg Hazelnut
Zinc 2.45mg 0.39mg Hazelnut
Starch 0.48g 0.35g Hazelnut
Phosphorus 290mg 71mg Hazelnut
Sodium 0mg 10mg Hazelnut
Vitamin A 20IU 3604IU Dried fruit
Vitamin A 1µg 180µg Dried fruit
Vitamin E 15.03mg 4.33mg Hazelnut
Manganese 6.175mg 0.235mg Hazelnut
Selenium 2.4µg 2.2µg Hazelnut
Vitamin B1 0.643mg 0.015mg Hazelnut
Vitamin B2 0.113mg 0.074mg Hazelnut
Vitamin B3 1.8mg 2.589mg Dried fruit
Vitamin B5 0.918mg 0.516mg Hazelnut
Vitamin B6 0.563mg 0.143mg Hazelnut
Vitamin K 14.2µg 3.1µg Hazelnut
Folate 113µg 10µg Hazelnut
Choline 45.6mg 13.9mg Hazelnut
Saturated Fat 4.464g 0.017g Dried fruit
Monounsaturated Fat 45.652g 0.074g Hazelnut
Polyunsaturated fat 7.92g 0.074g Hazelnut
Tryptophan 0.193mg 0.016mg Hazelnut
Threonine 0.497mg 0.073mg Hazelnut
Isoleucine 0.545mg 0.063mg Hazelnut
Leucine 1.063mg 0.105mg Hazelnut
Lysine 0.42mg 0.083mg Hazelnut
Methionine 0.221mg 0.015mg Hazelnut
Phenylalanine 0.663mg 0.062mg Hazelnut
Valine 0.701mg 0.078mg Hazelnut
Histidine 0.432mg 0.047mg Hazelnut
Fructose 0.07g 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Hazelnut
36%
Dried fruit
Minerals Daily Need Coverage Score
197%
Hazelnut
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 49.1g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 16)
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?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 4.447g)
Which food is cheaper?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.