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Hazelnut vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between Hazelnut and Brown rice?

  • Hazelnut is richer than Brown rice in Manganese, Copper, Vitamin E , Iron, Vitamin B1, Vitamin B6, Fiber, Magnesium, Phosphorus, and Folate.
  • Hazelnut's daily need coverage for Manganese is 226% more.
  • Hazelnut has 88 times more Vitamin E than Brown rice. While Hazelnut has 15.03mg of Vitamin E , Brown rice has only 0.17mg.

We used Nuts, hazelnuts or filberts and Rice, brown, long-grain, cooked types in this article.

Infographic

Hazelnut vs Brown rice 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.
Contains more Calcium +3700%
Contains more Iron +739.3%
Contains more Magnesium +317.9%
Contains more Phosphorus +181.6%
Contains more Potassium +690.7%
Contains less Sodium -100%
Contains more Zinc +245.1%
Contains more Copper +1527.4%
Contains more Manganese +534%
Contains more Selenium +141.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +3700%
Contains more Iron +739.3%
Contains more Magnesium +317.9%
Contains more Phosphorus +181.6%
Contains more Potassium +690.7%
Contains less Sodium -100%
Contains more Zinc +245.1%
Contains more Copper +1527.4%
Contains more Manganese +534%
Contains more Selenium +141.7%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +8741.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +261.2%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B5 +141.6%
Contains more Vitamin B6 +357.7%
Contains more Folate +1155.6%
Contains more Vitamin K +7000%
Contains more Vitamin B3 +42.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +8741.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +261.2%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B5 +141.6%
Contains more Vitamin B6 +357.7%
Contains more Folate +1155.6%
Contains more Vitamin K +7000%
Contains more Vitamin B3 +42.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +445.6%
Contains more Fats +6162.9%
Contains more Other +420.5%
Contains more Carbs +53.2%
Contains more Water +1223.4%
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +445.6%
Contains more Fats +6162.9%
Contains more Other +420.5%
Contains more Carbs +53.2%
Contains more Water +1223.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12271.8%
Contains more Polyunsaturated fat +2063.9%
Contains less Saturated Fat -94.2%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +12271.8%
Contains more Polyunsaturated fat +2063.9%
Contains less Saturated Fat -94.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +1650%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +5064.6%
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1650%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +5064.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Brown rice Opinion
Net carbs 7g 23.98g Brown rice
Protein 14.95g 2.74g Hazelnut
Fats 60.75g 0.97g Hazelnut
Carbs 16.7g 25.58g Brown rice
Calories 628kcal 123kcal Hazelnut
Starch 0.48g 24.79g Brown rice
Fructose 0.07g 0g Hazelnut
Sugar 4.34g 0.24g Brown rice
Fiber 9.7g 1.6g Hazelnut
Calcium 114mg 3mg Hazelnut
Iron 4.7mg 0.56mg Hazelnut
Magnesium 163mg 39mg Hazelnut
Phosphorus 290mg 103mg Hazelnut
Potassium 680mg 86mg Hazelnut
Sodium 0mg 4mg Hazelnut
Zinc 2.45mg 0.71mg Hazelnut
Copper 1.725mg 0.106mg Hazelnut
Manganese 6.175mg 0.974mg Hazelnut
Selenium 2.4µg 5.8µg Brown rice
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg 0.17mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.178mg Hazelnut
Vitamin B2 0.113mg 0.069mg Hazelnut
Vitamin B3 1.8mg 2.561mg Brown rice
Vitamin B5 0.918mg 0.38mg Hazelnut
Vitamin B6 0.563mg 0.123mg Hazelnut
Folate 113µg 9µg Hazelnut
Vitamin K 14.2µg 0.2µg Hazelnut
Tryptophan 0.193mg 0.033mg Hazelnut
Threonine 0.497mg 0.095mg Hazelnut
Isoleucine 0.545mg 0.109mg Hazelnut
Leucine 1.063mg 0.214mg Hazelnut
Lysine 0.42mg 0.099mg Hazelnut
Methionine 0.221mg 0.058mg Hazelnut
Phenylalanine 0.663mg 0.133mg Hazelnut
Valine 0.701mg 0.151mg Hazelnut
Histidine 0.432mg 0.066mg Hazelnut
Saturated Fat 4.464g 0.26g Brown rice
Monounsaturated Fat 45.652g 0.369g Hazelnut
Polyunsaturated fat 7.92g 0.366g Hazelnut
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
197%
Hazelnut
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 51)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.1g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 4.204g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1.2)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.