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Hazelnut vs. Grape — In-Depth Nutrition Comparison

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Differences between hazelnut and grapes

  • Hazelnut is higher than grapes in manganese, copper, vitamin E, iron, vitamin B1, phosphorus, magnesium, fiber, vitamin B6, and folate.
  • Hazelnut's daily need coverage for manganese is 237% higher.
  • Hazelnut has 79 times more vitamin E than grapes. While hazelnut has 15.03mg of vitamin E, grapes have only 0.19mg.
  • Hazelnut has a lower glycemic index (15) than grapes (49).

The food types used in this comparison are Nuts, hazelnuts or filberts and Grapes, american type (slip skin), raw.

Infographic

Hazelnut vs Grape 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%
Grape
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +3160%
Contains more CalciumCalcium +714.3%
Contains more PotassiumPotassium +256%
Contains more IronIron +1520.7%
Contains more CopperCopper +4212.5%
Contains more ZincZinc +6025%
Contains more PhosphorusPhosphorus +2800%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +760%
Contains more SeleniumSelenium +2300%

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%
Grape
1
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +57.5%
Contains more Vitamin EVitamin E +7810.5%
Contains more Vitamin B1Vitamin B1 +598.9%
Contains more Vitamin B2Vitamin B2 +98.2%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B5Vitamin B5 +3725%
Contains more Vitamin B6Vitamin B6 +411.8%
Contains more FolateFolate +2725%
Contains more CholineCholine +714.3%
Contains more Vitamin AVitamin A +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~14.6µg

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
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +2273%
Contains more FatsFats +17257.1%
Contains more OtherOther +301.8%
Contains more WaterWater +1431.1%
~equal in Carbs ~17.15g

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
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +325985.7%
Contains more Poly. FatPolyunsaturated fat +7664.7%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Grape
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 Grape DV% diff.
Manganese 6.175mg 0.718mg 237%
Copper 1.725mg 0.04mg 187%
Monounsaturated fat 45.652g 0.014g 114%
Vitamin E 15.03mg 0.19mg 99%
Fats 60.75g 0.35g 93%
Iron 4.7mg 0.29mg 55%
Polyunsaturated fat 7.92g 0.102g 52%
Vitamin B1 0.643mg 0.092mg 46%
Phosphorus 290mg 10mg 40%
Magnesium 163mg 5mg 38%
Vitamin B6 0.563mg 0.11mg 35%
Fiber 9.7g 0.9g 35%
Protein 14.95g 0.63g 29%
Calories 628kcal 67kcal 28%
Folate 113µg 4µg 27%
Zinc 2.45mg 0.04mg 22%
Saturated fat 4.464g 0.114g 20%
Vitamin B5 0.918mg 0.024mg 18%
Potassium 680mg 191mg 14%
Calcium 114mg 14mg 10%
Vitamin B3 1.8mg 0.3mg 9%
Choline 45.6mg 5.6mg 7%
Selenium 2.4µg 0.1µg 4%
Vitamin B2 0.113mg 0.057mg 4%
Vitamin C 6.3mg 4mg 3%
Net carbs 7g 16.25g N/A
Carbs 16.7g 17.15g 0%
Sugar 4.34g 16.25g N/A
Starch 0.48g 0%
Sodium 0mg 2mg 0%
Vitamin A 1µg 5µg 0%
Vitamin K 14.2µg 14.6µg 0%
Tryptophan 0.193mg 0.003mg 0%
Threonine 0.497mg 0.017mg 0%
Isoleucine 0.545mg 0.005mg 0%
Leucine 1.063mg 0.013mg 0%
Lysine 0.42mg 0.014mg 0%
Methionine 0.221mg 0.021mg 0%
Phenylalanine 0.663mg 0.013mg 0%
Valine 0.701mg 0.017mg 0%
Histidine 0.432mg 0.023mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Grape
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
10%
Grape
Minerals Daily Need Coverage Score
197%
Hazelnut
15%
Grape

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 11.91g)
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 - 34)
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?
Grape
Grape is lower in Saturated fat (difference - 4.35g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $2.7)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.