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  6. Hazelnut vs. Chia seeds

Hazelnut vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between hazelnut and chia seeds?

  • Hazelnut is richer in manganese, vitamin E, copper, and fats, yet chia seeds are richer in fiber, selenium, phosphorus, calcium, vitamin B3, and magnesium.
  • Hazelnut's daily need coverage for manganese is 150% higher.
  • Hazelnut has 30 times more vitamin E than chia seeds. Hazelnut has 15.03mg of vitamin E, while chia seeds have 0.5mg.

We used Nuts, hazelnuts or filberts and Seeds, chia seeds, dried types in this comparison.

Infographic

Hazelnut vs Chia seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +67.1%
Contains more CopperCopper +86.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +126.8%
Contains more MagnesiumMagnesium +105.5%
Contains more CalciumCalcium +453.5%
Contains more IronIron +64.3%
Contains more ZincZinc +86.9%
Contains more PhosphorusPhosphorus +196.6%
Contains more SeleniumSelenium +2200%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin CVitamin C +293.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2906%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +130.6%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +390.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.62mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Manganese 6.175mg 2.723mg 150%
Monounsaturated fat 45.652g 2.309g 108%
Polyunsaturated fat 7.92g 23.665g 105%
Fiber 9.7g 34.4g 99%
Vitamin E 15.03mg 0.5mg 97%
Selenium 2.4µg 55.2µg 96%
Copper 1.725mg 0.924mg 89%
Phosphorus 290mg 860mg 81%
Calcium 114mg 631mg 52%
Fats 60.75g 30.74g 46%
Vitamin B3 1.8mg 8.83mg 44%
Vitamin B6 0.563mg 43%
Magnesium 163mg 335mg 41%
Iron 4.7mg 7.72mg 38%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 2.45mg 4.58mg 19%
Vitamin B5 0.918mg 18%
Folate 113µg 49µg 16%
Vitamin K 14.2µg 12%
Carbs 16.7g 42.12g 8%
Potassium 680mg 407mg 8%
Choline 45.6mg 8%
Calories 628kcal 486kcal 7%
Vitamin C 6.3mg 1.6mg 5%
Saturated fat 4.464g 3.33g 5%
Vitamin B2 0.113mg 0.17mg 4%
Protein 14.95g 16.54g 3%
Vitamin B1 0.643mg 0.62mg 2%
Sodium 0mg 16mg 1%
Protein per 100 calories 2.4g 3.4g N/A
Calories per 10 g protein 420kcal 294kcal N/A
Weight per 100 calories 16g 21g N/A
Unsaturated / Saturated Fat ratio 12 7.8 N/A
Net carbs 7g 7.72g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.193mg 0.436mg 0%
Threonine 0.497mg 0.709mg 0%
Isoleucine 0.545mg 0.801mg 0%
Leucine 1.063mg 1.371mg 0%
Lysine 0.42mg 0.97mg 0%
Methionine 0.221mg 0.588mg 0%
Phenylalanine 0.663mg 1.016mg 0%
Valine 0.701mg 0.95mg 0%
Histidine 0.432mg 0.531mg 0%
Fructose 0.07g 0%

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more FatsFats +97.6%
Contains more ProteinProtein +10.6%
Contains more CarbsCarbs +152.2%
~equal in Water ~5.8g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +1877.1%
Contains less Sat. FatSaturated fat -25.4%
Contains more Poly. FatPolyunsaturated fat +198.8%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.