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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, and Copper, yet Chia seeds 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 Chia seeds. Hazelnut has 15.03mg of Vitamin E, while Chia seeds has 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

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%
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

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% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +293.8%
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 CholineCholine +∞%
Contains more Vitamin AVitamin A +170%
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

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%
Contains more OtherOther +109.6%
~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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Chia seeds Opinion
Calories 628kcal 486kcal Hazelnut
Protein 14.95g 16.54g Chia seeds
Fats 60.75g 30.74g Hazelnut
Vitamin C 6.3mg 1.6mg Hazelnut
Net carbs 7g 7.72g Chia seeds
Carbs 16.7g 42.12g Chia seeds
Magnesium 163mg 335mg Chia seeds
Calcium 114mg 631mg Chia seeds
Potassium 680mg 407mg Hazelnut
Iron 4.7mg 7.72mg Chia seeds
Sugar 4.34g Chia seeds
Fiber 9.7g 34.4g Chia seeds
Copper 1.725mg 0.924mg Hazelnut
Zinc 2.45mg 4.58mg Chia seeds
Starch 0.48g Hazelnut
Phosphorus 290mg 860mg Chia seeds
Sodium 0mg 16mg Hazelnut
Vitamin A 20IU 54IU Chia seeds
Vitamin A 1µg Hazelnut
Vitamin E 15.03mg 0.5mg Hazelnut
Manganese 6.175mg 2.723mg Hazelnut
Selenium 2.4µg 55.2µg Chia seeds
Vitamin B1 0.643mg 0.62mg Hazelnut
Vitamin B2 0.113mg 0.17mg Chia seeds
Vitamin B3 1.8mg 8.83mg Chia seeds
Vitamin B5 0.918mg Hazelnut
Vitamin B6 0.563mg Hazelnut
Vitamin K 14.2µg Hazelnut
Folate 113µg 49µg Hazelnut
Trans Fat 0.14g Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 4.464g 3.33g Chia seeds
Monounsaturated Fat 45.652g 2.309g Hazelnut
Polyunsaturated fat 7.92g 23.665g Chia seeds
Tryptophan 0.193mg 0.436mg Chia seeds
Threonine 0.497mg 0.709mg Chia seeds
Isoleucine 0.545mg 0.801mg Chia seeds
Leucine 1.063mg 1.371mg Chia seeds
Lysine 0.42mg 0.97mg Chia seeds
Methionine 0.221mg 0.588mg Chia seeds
Phenylalanine 0.663mg 1.016mg Chia seeds
Valine 0.701mg 0.95mg Chia seeds
Histidine 0.432mg 0.531mg Chia seeds
Fructose 0.07g Hazelnut
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Hazelnut
32%
Chia seeds
Minerals Daily Need Coverage Score
197%
Hazelnut
221%
Chia seeds

Comparison summary

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 is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 1.134g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3.2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. 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.