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Hazelnut vs Flax - In-Depth Nutrition Comparison

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Significant differences between Hazelnut and Flax

  • Hazelnut is richer in Manganese, Vitamin E and Copper, while Flax is higher in Vitamin B1, Fiber, Magnesium, Phosphorus, Selenium, Zinc and Calcium.
  • Hazelnut covers your daily Manganese needs 161% more than Flax.
  • Hazelnut has 48 times more Vitamin E than Flax. Hazelnut has 15.03mg of Vitamin E , while Flax has 0.31mg.

Specific food types used in this comparison are Nuts, hazelnuts or filberts and Seeds, flaxseed.

Infographic

Hazelnut vs Flax infographic
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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
:
6
Flax
Contains more Copper +41.4%
Contains less Sodium -100%
Contains more Iron +21.9%
Contains more Calcium +123.7%
Contains more Potassium +19.6%
Contains more Magnesium +140.5%
Contains more Zinc +77.1%
Contains more Phosphorus +121.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Copper +41.4%
Contains less Sodium -100%
Contains more Iron +21.9%
Contains more Calcium +123.7%
Contains more Potassium +19.6%
Contains more Magnesium +140.5%
Contains more Zinc +77.1%
Contains more Phosphorus +121.4%

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
:
4
Flax
Contains more Vitamin C +950%
Contains more Vitamin A +∞%
Contains more Vitamin E +4748.4%
Contains more Vitamin B6 +19%
Contains more Vitamin K +230.2%
Contains more Folate +29.9%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +71.1%
Equal in Vitamin B5 - 0.985
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 2% 301% 0% 161% 27% 34% 56% 130% 0% 36% 85%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +950%
Contains more Vitamin A +∞%
Contains more Vitamin E +4748.4%
Contains more Vitamin B6 +19%
Contains more Vitamin K +230.2%
Contains more Folate +29.9%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +71.1%
Equal in Vitamin B5 - 0.985

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
71
Hazelnut
63
Flax
Mineral Summary Score
144
Hazelnut
181
Flax

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 the food
Protein
90%
Hazelnut
110%
Flax
Carbohydrates
17%
Hazelnut
29%
Flax
Fats
280%
Hazelnut
195%
Flax

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hazelnut Flax
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Hazelnut Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 15)
Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 2.79g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.801g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.2)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Hazelnut Flax Opinion
Calories 628 534 Hazelnut
Protein 14.95 18.29 Flax
Fats 60.75 42.16 Hazelnut
Vitamin C 6.3 0.6 Hazelnut
Carbs 16.7 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 4.7 5.73 Flax
Calcium 114 255 Flax
Potassium 680 813 Flax
Magnesium 163 392 Flax
Sugars 4.34 1.55 Flax
Fiber 9.7 27.3 Flax
Copper 1.725 1.22 Hazelnut
Zinc 2.45 4.34 Flax
Starch 0.48 Hazelnut
Phosphorus 290 642 Flax
Sodium 0 30 Hazelnut
Vitamin A 20 0 Hazelnut
Vitamin E 15.03 0.31 Hazelnut
Vitamin D 0 0
Vitamin B1 0.643 1.644 Flax
Vitamin B2 0.113 0.161 Flax
Vitamin B3 1.8 3.08 Flax
Vitamin B5 0.918 0.985 Flax
Vitamin B6 0.563 0.473 Hazelnut
Vitamin B12 0 0
Vitamin K 14.2 4.3 Hazelnut
Folate 113 87 Hazelnut
Trans Fat
Saturated Fat 4.464 3.663 Flax
Monounsaturated Fat 45.652 7.527 Hazelnut
Polyunsaturated fat 7.92 28.73 Flax
Tryptophan 0.193 0.297 Flax
Threonine 0.497 0.766 Flax
Isoleucine 0.545 0.896 Flax
Leucine 1.063 1.235 Flax
Lysine 0.42 0.862 Flax
Methionine 0.221 0.37 Flax
Phenylalanine 0.663 0.957 Flax
Valine 0.701 1.072 Flax
Histidine 0.432 0.472 Flax
Fructose 0.07 0 Hazelnut

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 of 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.