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Hazelnut vs. Seed — In-Depth Nutrition Comparison

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What are the main differences between Hazelnut and Seed?

  • Hazelnut is richer in Manganese, Vitamin E , and Copper, yet Seed is richer in Fiber, Selenium, Phosphorus, Calcium, Vitamin B3, Magnesium, and Iron.
  • Hazelnut's daily need coverage for Manganese is 150% higher.
  • Hazelnut has 30 times more Vitamin E than Seed. Hazelnut has 15.03mg of Vitamin E , while Seed has 0.5mg.

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

Infographic

Hazelnut vs Seed 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.
:
6
Seed
Contains more Potassium +67.1%
Contains less Sodium -100%
Contains more Copper +86.7%
Contains more Manganese +126.8%
Contains more Calcium +453.5%
Contains more Iron +64.3%
Contains more Magnesium +105.5%
Contains more Phosphorus +196.6%
Contains more Zinc +86.9%
Contains more Selenium +2200%
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 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +67.1%
Contains less Sodium -100%
Contains more Copper +86.7%
Contains more Manganese +126.8%
Contains more Calcium +453.5%
Contains more Iron +64.3%
Contains more Magnesium +105.5%
Contains more Phosphorus +196.6%
Contains more Zinc +86.9%
Contains more Selenium +2200%

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.
:
3
Seed
Contains more Vitamin E +2906%
Contains more Vitamin C +293.8%
Contains more Folate +130.6%
Contains more Vitamin A +170%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +390.6%
Equal in Vitamin B1 - 0.62
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +2906%
Contains more Vitamin C +293.8%
Contains more Folate +130.6%
Contains more Vitamin A +170%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +390.6%
Equal in Vitamin B1 - 0.62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Seed
Contains more Fats +97.6%
Contains more Protein +10.6%
Contains more Carbs +152.2%
Contains more Other +109.6%
Equal in Water - 5.8
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 Fats +97.6%
Contains more Protein +10.6%
Contains more Carbs +152.2%
Contains more Other +109.6%
Equal in Water - 5.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Seed
Contains more Monounsaturated Fat +1877.1%
Contains less Saturated Fat -25.4%
Contains more Polyunsaturated fat +198.8%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +1877.1%
Contains less Saturated Fat -25.4%
Contains more Polyunsaturated fat +198.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Seed Opinion
Net carbs 7g 7.72g Seed
Protein 14.95g 16.54g Seed
Fats 60.75g 30.74g Hazelnut
Carbs 16.7g 42.12g Seed
Calories 628kcal 486kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Seed
Fiber 9.7g 34.4g Seed
Calcium 114mg 631mg Seed
Iron 4.7mg 7.72mg Seed
Magnesium 163mg 335mg Seed
Phosphorus 290mg 860mg Seed
Potassium 680mg 407mg Hazelnut
Sodium 0mg 16mg Hazelnut
Zinc 2.45mg 4.58mg Seed
Copper 1.725mg 0.924mg Hazelnut
Manganese 6.175mg 2.723mg Hazelnut
Selenium 2.4µg 55.2µg Seed
Vitamin A 20IU 54IU Seed
Vitamin A RAE 1µg Hazelnut
Vitamin E 15.03mg 0.5mg Hazelnut
Vitamin C 6.3mg 1.6mg Hazelnut
Vitamin B1 0.643mg 0.62mg Hazelnut
Vitamin B2 0.113mg 0.17mg Seed
Vitamin B3 1.8mg 8.83mg Seed
Vitamin B5 0.918mg Hazelnut
Vitamin B6 0.563mg Hazelnut
Folate 113µg 49µg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.193mg 0.436mg Seed
Threonine 0.497mg 0.709mg Seed
Isoleucine 0.545mg 0.801mg Seed
Leucine 1.063mg 1.371mg Seed
Lysine 0.42mg 0.97mg Seed
Methionine 0.221mg 0.588mg Seed
Phenylalanine 0.663mg 1.016mg Seed
Valine 0.701mg 0.95mg Seed
Histidine 0.432mg 0.531mg Seed
Trans Fat 0.14g Hazelnut
Saturated Fat 4.464g 3.33g Seed
Monounsaturated Fat 45.652g 2.309g Hazelnut
Polyunsaturated fat 7.92g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
35%
Seed
Minerals Daily Need Coverage Score
197%
Hazelnut
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 1.134g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 16mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (15)

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. Seed - 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.