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Hazelnut vs Pumpkin seed - In-Depth Nutrition Comparison

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Summary of differences between Hazelnut and Pumpkin seed

  • Hazelnut has more Manganese, Copper, Vitamin B1, Vitamin B6, Phosphorus, Folate, and Iron, while Pumpkin seed has more Zinc, Fiber, and Magnesium.
  • Hazelnut covers your daily need of Manganese 247% more than Pumpkin seed.
  • Hazelnut contains 19 times more Vitamin B1 than Pumpkin seed. While Hazelnut contains 0.643mg of Vitamin B1, Pumpkin seed contains only 0.034mg.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Hazelnut vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +42%
Contains more Calcium +107.3%
Contains more Copper +150%
Contains more Phosphorus +215.2%
Contains less Sodium -100%
Contains more Potassium +35.1%
Contains more Magnesium +60.7%
Contains more Zinc +320.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +42%
Contains more Calcium +107.3%
Contains more Copper +150%
Contains more Phosphorus +215.2%
Contains less Sodium -100%
Contains more Potassium +35.1%
Contains more Magnesium +60.7%
Contains more Zinc +320.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +2000%
Contains more Vitamin B1 +1791.2%
Contains more Vitamin B2 +117.3%
Contains more Vitamin B3 +529.4%
Contains more Vitamin B5 +1539.3%
Contains more Vitamin B6 +1421.6%
Contains more Folate +1155.6%
Contains more Vitamin A +210%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 2% 301% 0% 161% 27% 34% 56% 130% 0% 36% 85%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +1791.2%
Contains more Vitamin B2 +117.3%
Contains more Vitamin B3 +529.4%
Contains more Vitamin B5 +1539.3%
Contains more Vitamin B6 +1421.6%
Contains more Folate +1155.6%
Contains more Vitamin A +210%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hazelnut Pumpkin seed
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 Pumpkin seed Opinion
Calories 628kcal 446kcal Hazelnut
Protein 14.95g 18.55g Pumpkin seed
Fats 60.75g 19.4g Hazelnut
Vitamin C 6.3mg 0.3mg Hazelnut
Net carbs 7g 35.35g Pumpkin seed
Carbs 16.7g 53.75g Pumpkin seed
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.7mg 3.31mg Hazelnut
Calcium 114mg 55mg Hazelnut
Potassium 680mg 919mg Pumpkin seed
Magnesium 163mg 262mg Pumpkin seed
Sugar 4.34g g Pumpkin seed
Fiber 9.7g 18.4g Pumpkin seed
Copper 1.725mg 0.69mg Hazelnut
Zinc 2.45mg 10.3mg Pumpkin seed
Starch 0.48g g Hazelnut
Phosphorus 290mg 92mg Hazelnut
Sodium 0mg 18mg Hazelnut
Vitamin A 20IU 62IU Pumpkin seed
Vitamin E 15.03mg mg Hazelnut
Vitamin D 0µg 0µg
Vitamin B1 0.643mg 0.034mg Hazelnut
Vitamin B2 0.113mg 0.052mg Hazelnut
Vitamin B3 1.8mg 0.286mg Hazelnut
Vitamin B5 0.918mg 0.056mg Hazelnut
Vitamin B6 0.563mg 0.037mg Hazelnut
Vitamin B12 0µg 0µg
Vitamin K 14.2µg µg Hazelnut
Folate 113µg 9µg Hazelnut
Trans Fat g g
Saturated Fat 4.464g 3.67g Pumpkin seed
Monounsaturated Fat 45.652g 6.032g Hazelnut
Polyunsaturated fat 7.92g 8.844g Pumpkin seed
Tryptophan 0.193mg 0.326mg Pumpkin seed
Threonine 0.497mg 0.683mg Pumpkin seed
Isoleucine 0.545mg 0.956mg Pumpkin seed
Leucine 1.063mg 1.572mg Pumpkin seed
Lysine 0.42mg 1.386mg Pumpkin seed
Methionine 0.221mg 0.417mg Pumpkin seed
Phenylalanine 0.663mg 0.924mg Pumpkin seed
Valine 0.701mg 1.491mg Pumpkin seed
Histidine 0.432mg 0.515mg Pumpkin seed
Fructose 0.07g g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Hazelnut
4
Pumpkin seed
Mineral Summary Score
144
Hazelnut
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
90%
Hazelnut
111%
Pumpkin seed
Carbohydrates
17%
Hazelnut
54%
Pumpkin seed
Fats
280%
Hazelnut
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 0.794g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 15)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.