Hazelnut vs. Oats — In-Depth Nutrition Comparison

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How are hazelnut and oats different?

Hazelnut is richer in copper, manganese, vitamin B6, folate, and potassium, while oats are higher in phosphorus, zinc, vitamin B1, and vitamin B5.
Hazelnut covers your daily need for copper, 122% more than oats.
Hazelnut contains 5 times more vitamin B6 than oats. Hazelnut contains 0.563mg of vitamin B6, while oats contain 0.119mg.
Oats are lower in saturated fat.
Oats have a higher glycemic index (59) than hazelnut (15).

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

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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.

Hazelnut

Oats

Contains more CalciumCalcium	+111.1%
Contains more PotassiumPotassium	+58.5%
Contains more CopperCopper	+175.6%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+25.6%
Contains more SeleniumSelenium	+∞%

Contains more ZincZinc	+62%
Contains more PhosphorusPhosphorus	+80.3%

~equal in Magnesium ~177mg

~equal in Iron ~4.72mg

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

Oats

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+87.3%
Contains more Vitamin B6Vitamin B6	+373.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+101.8%

Contains more Vitamin B1Vitamin B1	+18.7%
Contains more Vitamin B2Vitamin B2	+23%
Contains more Vitamin B5Vitamin B5	+46.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.725mg	0.626mg	122%
Monounsaturated fat	45.652g	2.178g	109%
Vitamin E	15.03mg		100%
Fats	60.75g	6.9g	83%
Manganese	6.175mg	4.916mg	55%
Polyunsaturated fat	7.92g	2.535g	36%
Vitamin B6	0.563mg	0.119mg	34%
Phosphorus	290mg	523mg	33%
Carbs	16.7g	66.27g	17%
Saturated fat	4.464g	1.217g	15%
Zinc	2.45mg	3.97mg	14%
Folate	113µg	56µg	14%
Calories	628kcal	389kcal	12%
Vitamin K	14.2µg		12%
Vitamin B1	0.643mg	0.763mg	10%
Vitamin B5	0.918mg	1.349mg	9%
Choline	45.6mg		8%
Vitamin C	6.3mg	0mg	7%
Potassium	680mg	429mg	7%
Calcium	114mg	54mg	6%
Vitamin B3	1.8mg	0.961mg	5%
Protein	14.95g	16.89g	4%
Fiber	9.7g	10.6g	4%
Selenium	2.4µg		4%
Magnesium	163mg	177mg	3%
Vitamin B2	0.113mg	0.139mg	2%
Protein per 100 calories	2.4g	4.3g	N/A
Calories per 10 g protein	420kcal	230kcal	N/A
Weight per 100 calories	16g	26g	N/A
Unsaturated / Saturated Fat ratio	12	3.9	N/A
Net carbs	7g	55.67g	N/A
Iron	4.7mg	4.72mg	0%
Sugar	4.34g		N/A
Starch	0.48g		0%
Sodium	0mg	2mg	0%
Vitamin A	1µg	0µg	0%
Tryptophan	0.193mg	0.234mg	0%
Threonine	0.497mg	0.575mg	0%
Isoleucine	0.545mg	0.694mg	0%
Leucine	1.063mg	1.284mg	0%
Lysine	0.42mg	0.701mg	0%
Methionine	0.221mg	0.312mg	0%
Phenylalanine	0.663mg	0.895mg	0%
Valine	0.701mg	0.937mg	0%
Histidine	0.432mg	0.405mg	0%
Fructose	0.07g		0%