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Hazelnut vs. Rye — In-Depth Nutrition Comparison

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Important differences between hazelnut and rye

  • Hazelnut has more manganese, copper, vitamin E, vitamin B1, iron, vitamin B6, and folate; however, rye is richer in fiber and selenium.
  • Hazelnut's daily need coverage for manganese is 156% more.
  • Hazelnut contains 23 times more saturated fat than rye. Hazelnut contains 4.464g of saturated fat, while rye contains 0.197g.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of hazelnut is 15.

The food varieties used in the comparison are Nuts, hazelnuts or filberts and Rye grain.

Infographic

Hazelnut vs Rye 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%
Rye
Rye
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +48.2%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +33.3%
Contains more IronIron +78.7%
Contains more CopperCopper +370%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +139.6%
Contains more PhosphorusPhosphorus +14.5%
Contains more SeleniumSelenium +479.2%
~equal in Zinc ~2.65mg

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%
Rye
Rye
3
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1668.2%
Contains more Vitamin B1Vitamin B1 +103.5%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin KVitamin K +140.7%
Contains more FolateFolate +197.4%
Contains more CholineCholine +50%
Contains more Vitamin B2Vitamin B2 +122.1%
Contains more Vitamin B3Vitamin B3 +137.2%
Contains more Vitamin B5Vitamin B5 +58.6%
~equal in Vitamin A ~1µg
~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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +44.6%
Contains more FatsFats +3627%
Contains more OtherOther +45.9%
Contains more CarbsCarbs +354.3%
Contains more WaterWater +99.6%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +21848.1%
Contains more Poly. FatPolyunsaturated fat +932.6%
Contains less Sat. FatSaturated fat -95.6%

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
Rye
Rye
2
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +491.5%
Contains more GlucoseGlucose +128.6%
Contains more FructoseFructose +57.1%
~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 Rye
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 Rye DV% diff.
Manganese 6.175mg 2.577mg 156%
Copper 1.725mg 0.367mg 151%
Monounsaturated fat 45.652g 0.208g 114%
Vitamin E 15.03mg 0.85mg 95%
Fats 60.75g 1.63g 91%
Polyunsaturated fat 7.92g 0.767g 48%
Vitamin B1 0.643mg 0.316mg 27%
Iron 4.7mg 2.63mg 26%
Fiber 9.7g 15.1g 22%
Vitamin B6 0.563mg 0.294mg 21%
Selenium 2.4µg 13.9µg 21%
Carbs 16.7g 75.86g 20%
Saturated fat 4.464g 0.197g 19%
Folate 113µg 38µg 19%
Vitamin B3 1.8mg 4.27mg 15%
Calories 628kcal 338kcal 15%
Magnesium 163mg 110mg 13%
Vitamin B2 0.113mg 0.251mg 11%
Vitamin B5 0.918mg 1.456mg 11%
Protein 14.95g 10.34g 9%
Calcium 114mg 24mg 9%
Vitamin K 14.2µg 5.9µg 7%
Vitamin C 6.3mg 0mg 7%
Phosphorus 290mg 332mg 6%
Potassium 680mg 510mg 5%
Choline 45.6mg 30.4mg 3%
Zinc 2.45mg 2.65mg 2%
Net carbs 7g 60.76g N/A
Sugar 4.34g 0.98g N/A
Starch 0.48g 0%
Sodium 0mg 2mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.193mg 0.108mg 0%
Threonine 0.497mg 0.289mg 0%
Isoleucine 0.545mg 0.208mg 0%
Leucine 1.063mg 0.563mg 0%
Lysine 0.42mg 0.286mg 0%
Methionine 0.221mg 0.153mg 0%
Phenylalanine 0.663mg 0.435mg 0%
Valine 0.701mg 0.317mg 0%
Histidine 0.432mg 0.189mg 0%
Fructose 0.07g 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Rye
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
35%
Rye
Minerals Daily Need Coverage Score
197%
Hazelnut
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.36g)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 4.267g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.8)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 19)
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

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.