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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Seed
Contains more Potassium +67.1%
Contains less Sodium -100%
Contains more Copper +86.7%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Potassium +67.1%
Contains less Sodium -100%
Contains more Copper +86.7%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g Hazelnut
Fructose 0.07g g Hazelnut
Sugar 4.34g g 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
Vitamin A 20IU 54IU Seed
Vitamin E 15.03mg 0.5mg Hazelnut
Vitamin D 0IU IU Hazelnut
Vitamin D 0µg µg 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 mg Hazelnut
Vitamin B6 0.563mg mg Hazelnut
Folate 113µg 49µg Hazelnut
Vitamin B12 0µg 0µg
Vitamin K 14.2µg µg 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
Cholesterol 0mg 0mg
Trans Fat g 0.14g Hazelnut
Saturated Fat 4.464g 3.33g Seed
Monounsaturated Fat 45.652g 2.309g Hazelnut
Polyunsaturated fat 7.92g 23.665g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Hazelnut
35
Seed
Mineral Summary Score
144
Hazelnut
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
90%
Hazelnut
99%
Seed
Carbohydrates
17%
Hazelnut
42%
Seed
Fats
280%
Hazelnut
142%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.