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  6. Hazelnut vs. Feta

Hazelnut vs. Feta — In-Depth Nutrition Comparison

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How are hazelnut and feta different?

  • Hazelnut is higher in manganese, copper, vitamin E, iron, vitamin B1, and fiber; however, feta is richer in vitamin B12 and vitamin B2.
  • Daily need coverage for manganese for hazelnut is 267% higher.
  • Hazelnut has less saturated fat.
  • Hazelnut has a lower glycemic index (15) than feta (27).

Nuts, hazelnuts or filberts and Cheese, feta are the varieties used in this article.

Infographic

Hazelnut vs Feta 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.
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%
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +757.9%
Contains more PotassiumPotassium +996.8%
Contains more IronIron +623.1%
Contains more CopperCopper +5290.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +21953.6%
Contains more CalciumCalcium +332.5%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +16.2%
Contains more SeleniumSelenium +525%

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% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Feta
Feta
4
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 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8250%
Contains more Vitamin B1Vitamin B1 +317.5%
Contains more Vitamin B3Vitamin B3 +81.6%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin KVitamin K +688.9%
Contains more FolateFolate +253.1%
Contains more CholineCholine +196.1%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +646.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.967mg

All nutrients comparison - raw data values

Nutrient Hazelnut Feta DV% diff.
Manganese 6.175mg 0.028mg 267%
Copper 1.725mg 0.032mg 188%
Monounsaturated fat 45.652g 4.623g 103%
Vitamin E 15.03mg 0.18mg 99%
Vitamin B12 0µg 1.69µg 70%
Fats 60.75g 21.28g 61%
Vitamin B2 0.113mg 0.844mg 56%
Iron 4.7mg 0.65mg 51%
Polyunsaturated fat 7.92g 0.591g 49%
Saturated fat 4.464g 14.946g 48%
Vitamin B1 0.643mg 0.154mg 41%
Sodium 0mg 917mg 40%
Fiber 9.7g 0g 39%
Calcium 114mg 493mg 38%
Magnesium 163mg 19mg 34%
Cholesterol 0mg 89mg 30%
Selenium 2.4µg 15µg 23%
Folate 113µg 32µg 20%
Calories 628kcal 264kcal 18%
Potassium 680mg 62mg 18%
Vitamin A 1µg 125µg 14%
Vitamin B6 0.563mg 0.424mg 11%
Vitamin K 14.2µg 1.8µg 10%
Vitamin C 6.3mg 0mg 7%
Phosphorus 290mg 337mg 7%
Choline 45.6mg 15.4mg 5%
Vitamin B3 1.8mg 0.991mg 5%
Zinc 2.45mg 2.88mg 4%
Carbs 16.7g 4.09g 4%
Vitamin D 0IU 16IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B5 0.918mg 0.967mg 1%
Protein 14.95g 14.21g 1%
Net carbs 7g 4.09g N/A
Sugar 4.34g 4.09g N/A
Starch 0.48g 0%
Tryptophan 0.193mg 0.2mg 0%
Threonine 0.497mg 0.637mg 0%
Isoleucine 0.545mg 0.803mg 0%
Leucine 1.063mg 1.395mg 0%
Lysine 0.42mg 1.219mg 0%
Methionine 0.221mg 0.368mg 0%
Phenylalanine 0.663mg 0.675mg 0%
Valine 0.701mg 1.065mg 0%
Histidine 0.432mg 0.397mg 0%
Fructose 0.07g 0%

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
Feta
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more FatsFats +185.5%
Contains more CarbsCarbs +308.3%
Contains more WaterWater +939.9%
Contains more OtherOther +127.1%
~equal in Protein ~14.21g

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
Feta
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -70.1%
Contains more Mono. FatMonounsaturated fat +887.5%
Contains more Poly. FatPolyunsaturated fat +1240.1%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.