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Hazelnut vs. Nutmeg — In-Depth Nutrition Comparison

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A recap on differences between hazelnut and nutmeg

  • Hazelnut has more manganese, vitamin E, copper, vitamin B6, vitamin B1, iron, vitamin K, and phosphorus; however, nutmeg is higher in fiber.
  • Hazelnut covers your daily manganese needs 142% more than nutmeg.
  • Hazelnut has less saturated fat.
  • The glycemic index of hazelnut is higher.

Food varieties used in this article are Nuts, hazelnuts or filberts and Spices, nutmeg, ground.

Infographic

Hazelnut vs Nutmeg 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%
Nutmeg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +54.6%
Contains more CopperCopper +68%
Contains more ZincZinc +14%
Contains more PhosphorusPhosphorus +36.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +112.9%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +12.3%
Contains more CalciumCalcium +61.4%

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%
Nutmeg
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +110%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +85.8%
Contains more Vitamin B2Vitamin B2 +98.2%
Contains more Vitamin B3Vitamin B3 +38.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +251.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +48.7%
Contains more CholineCholine +418.2%
Contains more Vitamin AVitamin A +400%
~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
Nutmeg
3
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +156%
Contains more FatsFats +67.3%
Contains more CarbsCarbs +195.1%
Contains more WaterWater +17.3%
~equal in Other ~2.33g

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
Nutmeg
0
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Mono. FatMonounsaturated fat +1317.8%
Contains more Poly. FatPolyunsaturated fat +2162.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Nutmeg DV% diff.
Manganese 6.175mg 2.9mg 142%
Monounsaturated fat 45.652g 3.22g 106%
Vitamin E 15.03mg 0mg 100%
Saturated fat 4.464g 25.94g 98%
Copper 1.725mg 1.027mg 78%
Polyunsaturated fat 7.92g 0.35g 50%
Fiber 9.7g 20.8g 44%
Fats 60.75g 36.31g 38%
Vitamin B6 0.563mg 0.16mg 31%
Vitamin B1 0.643mg 0.346mg 25%
Iron 4.7mg 3.04mg 21%
Protein 14.95g 5.84g 18%
Vitamin B5 0.918mg 18%
Vitamin K 14.2µg 0µg 12%
Phosphorus 290mg 213mg 11%
Carbs 16.7g 49.29g 11%
Potassium 680mg 350mg 10%
Folate 113µg 76µg 9%
Calcium 114mg 184mg 7%
Choline 45.6mg 8.8mg 7%
Calories 628kcal 525kcal 5%
Magnesium 163mg 183mg 5%
Vitamin C 6.3mg 3mg 4%
Vitamin B2 0.113mg 0.057mg 4%
Zinc 2.45mg 2.15mg 3%
Vitamin B3 1.8mg 1.299mg 3%
Selenium 2.4µg 1.6µg 1%
Sodium 0mg 16mg 1%
Net carbs 7g 28.49g N/A
Sugar 4.34g 2.99g N/A
Starch 0.48g 0%
Vitamin A 1µg 5µg 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Nutmeg
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
18%
Nutmeg
Minerals Daily Need Coverage Score
197%
Hazelnut
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 1.35g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Hazelnut
Hazelnut is lower in Saturated fat (difference - 21.476g)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $2.8)
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 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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.