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Hazelnut vs. Raisin — In-Depth Nutrition Comparison

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How are hazelnut and raisins different?

  • Hazelnut is higher than raisins in manganese, copper, vitamin E, vitamin B1, iron, magnesium, vitamin B6, folate, phosphorus, and fiber.
  • Hazelnut covers your daily need for manganese, 255% more than raisins.
  • Hazelnut contains 125 times more vitamin E than raisins. Hazelnut contains 15.03mg of vitamin E, while raisins contain 0.12mg.
  • Raisins have a higher glycemic index (64) than hazelnut (15).

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

Infographic

Hazelnut vs Raisin 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" 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%
Raisin
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +409.4%
Contains more CalciumCalcium +128%
Contains more IronIron +150%
Contains more CopperCopper +442.5%
Contains more ZincZinc +1013.6%
Contains more PhosphorusPhosphorus +187.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1965.2%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +10.1%

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%
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +173.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12425%
Contains more Vitamin B1Vitamin B1 +506.6%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin B5Vitamin B5 +866.3%
Contains more Vitamin B6Vitamin B6 +223.6%
Contains more Vitamin KVitamin K +305.7%
Contains more FolateFolate +2160%
Contains more CholineCholine +310.8%
Contains more Vitamin B2Vitamin B2 +10.6%
~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
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +387%
Contains more FatsFats +13106.5%
Contains more OtherOther +23.1%
Contains more CarbsCarbs +374.1%
Contains more WaterWater +190.6%

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
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +89413.7%
Contains more Poly. FatPolyunsaturated fat +21305.4%
Contains less Sat. FatSaturated fat -98.7%

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
Raisin
3
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +833.3%
Contains more StarchStarch +462.5%
Contains more GlucoseGlucose +39542.9%
Contains more FructoseFructose +42300%
~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 Raisin
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Raisin DV% diff.
Manganese 6.175mg 0.299mg 255%
Copper 1.725mg 0.318mg 156%
Monounsaturated fat 45.652g 0.051g 114%
Vitamin E 15.03mg 0.12mg 99%
Fats 60.75g 0.46g 93%
Polyunsaturated fat 7.92g 0.037g 53%
Vitamin B1 0.643mg 0.106mg 45%
Fructose 0.07g 29.68g 37%
Iron 4.7mg 1.88mg 35%
Magnesium 163mg 32mg 31%
Vitamin B6 0.563mg 0.174mg 30%
Folate 113µg 5µg 27%
Phosphorus 290mg 101mg 27%
Fiber 9.7g 3.7g 24%
Protein 14.95g 3.07g 24%
Carbs 16.7g 79.18g 21%
Saturated fat 4.464g 0.058g 20%
Zinc 2.45mg 0.22mg 20%
Vitamin B5 0.918mg 0.095mg 16%
Calories 628kcal 299kcal 16%
Vitamin K 14.2µg 3.5µg 9%
Vitamin B3 1.8mg 0.766mg 6%
Calcium 114mg 50mg 6%
Choline 45.6mg 11.1mg 6%
Vitamin C 6.3mg 2.3mg 4%
Selenium 2.4µg 0.6µg 3%
Potassium 680mg 749mg 2%
Vitamin B2 0.113mg 0.125mg 1%
Starch 0.48g 2.7g 1%
Net carbs 7g 75.48g N/A
Sugar 4.34g 59.19g N/A
Sodium 0mg 11mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.05mg 0%
Threonine 0.497mg 0.077mg 0%
Isoleucine 0.545mg 0.057mg 0%
Leucine 1.063mg 0.096mg 0%
Lysine 0.42mg 0.084mg 0%
Methionine 0.221mg 0.021mg 0%
Phenylalanine 0.663mg 0.065mg 0%
Valine 0.701mg 0.083mg 0%
Histidine 0.432mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Raisin
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%
Raisin
Minerals Daily Need Coverage Score
197%
Hazelnut
37%
Raisin

Comparison summary

Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 4.406g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $2.2)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 54.85g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 49)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.