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Hazelnut vs. Quinoa — In-Depth Nutrition Comparison

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What are the differences between hazelnut and quinoa?

  • Hazelnut is richer than quinoa in manganese, copper, vitamin E, vitamin B1, iron, vitamin B6, fiber, magnesium, and phosphorus.
  • Hazelnut's daily need coverage for manganese is 241% more.
  • Hazelnut has 24 times more vitamin E than quinoa. While hazelnut has 15.03mg of vitamin E, quinoa has only 0.63mg.
  • The amount of saturated fat in quinoa is lower.
  • The glycemic index of hazelnut is lower.

We used Nuts, hazelnuts or filberts and Quinoa, cooked types in this article.

Infographic

Hazelnut vs Quinoa 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%
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +154.7%
Contains more CalciumCalcium +570.6%
Contains more PotassiumPotassium +295.3%
Contains more IronIron +215.4%
Contains more CopperCopper +798.4%
Contains more ZincZinc +124.8%
Contains more PhosphorusPhosphorus +90.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +878.6%
Contains more SeleniumSelenium +16.7%

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%
Quinoa
0
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2285.7%
Contains more Vitamin B1Vitamin B1 +500.9%
Contains more Vitamin B3Vitamin B3 +336.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +357.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +169%
Contains more CholineCholine +98.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~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
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +239.8%
Contains more FatsFats +3064.1%
Contains more OtherOther +197.4%
Contains more CarbsCarbs +27.5%
Contains more WaterWater +1248.6%

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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +8546.2%
Contains more Poly. FatPolyunsaturated fat +634.7%
Contains less Sat. FatSaturated fat -94.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +3572.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Quinoa DV% diff.
Manganese 6.175mg 0.631mg 241%
Copper 1.725mg 0.192mg 170%
Monounsaturated fat 45.652g 0.528g 113%
Vitamin E 15.03mg 0.63mg 96%
Fats 60.75g 1.92g 91%
Polyunsaturated fat 7.92g 1.078g 46%
Vitamin B1 0.643mg 0.107mg 45%
Iron 4.7mg 1.49mg 40%
Vitamin B6 0.563mg 0.123mg 34%
Fiber 9.7g 2.8g 28%
Calories 628kcal 120kcal 25%
Magnesium 163mg 64mg 24%
Protein 14.95g 4.4g 21%
Phosphorus 290mg 152mg 20%
Saturated fat 4.464g 0.231g 19%
Vitamin B5 0.918mg 18%
Folate 113µg 42µg 18%
Potassium 680mg 172mg 15%
Zinc 2.45mg 1.09mg 12%
Vitamin K 14.2µg 0µg 12%
Calcium 114mg 17mg 10%
Vitamin B3 1.8mg 0.412mg 9%
Vitamin C 6.3mg 0mg 7%
Starch 0.48g 17.63g 7%
Choline 45.6mg 23mg 4%
Carbs 16.7g 21.3g 2%
Selenium 2.4µg 2.8µg 1%
Net carbs 7g 18.5g N/A
Sugar 4.34g 0.87g N/A
Sodium 0mg 7mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.113mg 0.11mg 0%
Tryptophan 0.193mg 0.052mg 0%
Threonine 0.497mg 0.131mg 0%
Isoleucine 0.545mg 0.157mg 0%
Leucine 1.063mg 0.261mg 0%
Lysine 0.42mg 0.239mg 0%
Methionine 0.221mg 0.096mg 0%
Phenylalanine 0.663mg 0.185mg 0%
Valine 0.701mg 0.185mg 0%
Histidine 0.432mg 0.127mg 0%
Fructose 0.07g 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
197%
Hazelnut
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 4.233g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 38)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.