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  6. Hazelnut vs. Oat

Hazelnut vs. Oat — In-Depth Nutrition Comparison

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How are Hazelnut and Oat different?

  • Hazelnut is richer in Copper, Manganese, Vitamin B6, Folate, and Potassium, while Oat is higher in Phosphorus, Zinc, Vitamin B1, and Vitamin B5.
  • Hazelnut covers your daily need of Copper 122% more than Oat.
  • Hazelnut contains 5 times more Vitamin B6 than Oat. Hazelnut contains 0.563mg of Vitamin B6, while Oat contains 0.119mg.
  • Oat is lower in Saturated Fat.

Nuts, hazelnuts or filberts and Oats types were used in this article.

Infographic

Hazelnut vs Oat 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.
Hazelnut
Hazelnut
6
:
4
Oat
Oat
Contains more Calcium +111.1%
Contains more Potassium +58.5%
Contains less Sodium -100%
Contains more Copper +175.6%
Contains more Manganese +25.6%
Contains more Phosphorus +80.3%
Contains more Zinc +62%
Equal in Iron - 4.72
Equal in Magnesium - 177
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +111.1%
Contains more Potassium +58.5%
Contains less Sodium -100%
Contains more Copper +175.6%
Contains more Manganese +25.6%
Contains more Phosphorus +80.3%
Contains more Zinc +62%
Equal in Iron - 4.72
Equal in Magnesium - 177

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.
Hazelnut
Hazelnut
7
:
3
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +87.3%
Contains more Vitamin B6 +373.1%
Contains more Folate +101.8%
Contains more Vitamin B1 +18.7%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +46.9%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +87.3%
Contains more Vitamin B6 +373.1%
Contains more Folate +101.8%
Contains more Vitamin B1 +18.7%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +46.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
3
Oat
Oat
Contains more Fats +780.4%
Contains more Other +33.1%
Contains more Protein +13%
Contains more Carbs +296.8%
Contains more Water +54.8%
Hazelnut
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
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Fats +780.4%
Contains more Other +33.1%
Contains more Protein +13%
Contains more Carbs +296.8%
Contains more Water +54.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Oat
Oat
Contains more Monounsaturated Fat +1996.1%
Contains more Polyunsaturated fat +212.4%
Contains less Saturated Fat -72.7%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +1996.1%
Contains more Polyunsaturated fat +212.4%
Contains less Saturated Fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Oat Opinion
Net carbs 7g 55.67g Oat
Protein 14.95g 16.89g Oat
Fats 60.75g 6.9g Hazelnut
Carbs 16.7g 66.27g Oat
Calories 628kcal 389kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Oat
Fiber 9.7g 10.6g Oat
Calcium 114mg 54mg Hazelnut
Iron 4.7mg 4.72mg Oat
Magnesium 163mg 177mg Oat
Phosphorus 290mg 523mg Oat
Potassium 680mg 429mg Hazelnut
Sodium 0mg 2mg Hazelnut
Zinc 2.45mg 3.97mg Oat
Copper 1.725mg 0.626mg Hazelnut
Manganese 6.175mg 4.916mg Hazelnut
Selenium 2.4µg Hazelnut
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.763mg Oat
Vitamin B2 0.113mg 0.139mg Oat
Vitamin B3 1.8mg 0.961mg Hazelnut
Vitamin B5 0.918mg 1.349mg Oat
Vitamin B6 0.563mg 0.119mg Hazelnut
Folate 113µg 56µg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.193mg 0.234mg Oat
Threonine 0.497mg 0.575mg Oat
Isoleucine 0.545mg 0.694mg Oat
Leucine 1.063mg 1.284mg Oat
Lysine 0.42mg 0.701mg Oat
Methionine 0.221mg 0.312mg Oat
Phenylalanine 0.663mg 0.895mg Oat
Valine 0.701mg 0.937mg Oat
Histidine 0.432mg 0.405mg Hazelnut
Saturated Fat 4.464g 1.217g Oat
Monounsaturated Fat 45.652g 2.178g Hazelnut
Polyunsaturated fat 7.92g 2.535g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Hazelnut
33%
Oat
Minerals Daily Need Coverage Score
197%
Hazelnut
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 3.247g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.6)
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 - 44)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.