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Hazelnut vs. Garlic — In-Depth Nutrition Comparison

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A recap on differences between Hazelnut and Garlic

  • Hazelnut has more Manganese, Copper, Vitamin E, Iron, Vitamin B1, Magnesium, Fiber, and Folate, however, Garlic is higher in Vitamin B6, and Vitamin C.
  • Hazelnut covers your daily Manganese needs 196% more than Garlic.
  • Garlic contains 188 times less Vitamin E than Hazelnut. Hazelnut contains 15.03mg of Vitamin E, while Garlic contains 0.08mg.

Food varieties used in this article are Nuts, hazelnuts or filberts and Garlic, raw.

Infographic

Hazelnut vs Garlic 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%
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +552%
Contains more PotassiumPotassium +69.6%
Contains more IronIron +176.5%
Contains more CopperCopper +476.9%
Contains more ZincZinc +111.2%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +269.3%
Contains more CalciumCalcium +58.8%
Contains more SeleniumSelenium +491.7%

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%
Garlic
2
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 104% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +122.2%
Contains more Vitamin EVitamin E +18687.5%
Contains more Vitamin B1Vitamin B1 +221.5%
Contains more Vitamin B3Vitamin B3 +157.1%
Contains more Vitamin B5Vitamin B5 +54%
Contains more Vitamin KVitamin K +735.3%
Contains more FolateFolate +3666.7%
Contains more CholineCholine +96.6%
Contains more Vitamin CVitamin C +395.2%
Contains more Vitamin B6Vitamin B6 +119.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~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
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +135.1%
Contains more FatsFats +12050%
Contains more OtherOther +52.7%
Contains more CarbsCarbs +98%
Contains more WaterWater +1003.2%

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
Garlic
1
26% 3% 71%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated Fat +414918.2%
Contains more Poly. FatPolyunsaturated fat +3080.7%
Contains less Sat. FatSaturated Fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Garlic Opinion
Calories 628kcal 149kcal Hazelnut
Protein 14.95g 6.36g Hazelnut
Fats 60.75g 0.5g Hazelnut
Vitamin C 6.3mg 31.2mg Garlic
Net carbs 7g 30.96g Garlic
Carbs 16.7g 33.06g Garlic
Magnesium 163mg 25mg Hazelnut
Calcium 114mg 181mg Garlic
Potassium 680mg 401mg Hazelnut
Iron 4.7mg 1.7mg Hazelnut
Sugar 4.34g 1g Garlic
Fiber 9.7g 2.1g Hazelnut
Copper 1.725mg 0.299mg Hazelnut
Zinc 2.45mg 1.16mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 290mg 153mg Hazelnut
Sodium 0mg 17mg Hazelnut
Vitamin A 20IU 9IU Hazelnut
Vitamin A 1µg 0µg Hazelnut
Vitamin E 15.03mg 0.08mg Hazelnut
Manganese 6.175mg 1.672mg Hazelnut
Selenium 2.4µg 14.2µg Garlic
Vitamin B1 0.643mg 0.2mg Hazelnut
Vitamin B2 0.113mg 0.11mg Hazelnut
Vitamin B3 1.8mg 0.7mg Hazelnut
Vitamin B5 0.918mg 0.596mg Hazelnut
Vitamin B6 0.563mg 1.235mg Garlic
Vitamin K 14.2µg 1.7µg Hazelnut
Folate 113µg 3µg Hazelnut
Choline 45.6mg 23.2mg Hazelnut
Saturated Fat 4.464g 0.089g Garlic
Monounsaturated Fat 45.652g 0.011g Hazelnut
Polyunsaturated fat 7.92g 0.249g Hazelnut
Tryptophan 0.193mg 0.066mg Hazelnut
Threonine 0.497mg 0.157mg Hazelnut
Isoleucine 0.545mg 0.217mg Hazelnut
Leucine 1.063mg 0.308mg Hazelnut
Lysine 0.42mg 0.273mg Hazelnut
Methionine 0.221mg 0.076mg Hazelnut
Phenylalanine 0.663mg 0.183mg Hazelnut
Valine 0.701mg 0.291mg Hazelnut
Histidine 0.432mg 0.113mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
197%
Hazelnut
67%
Garlic

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 15)
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 Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 4.375g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2.6)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.