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  6. Hazelnut vs. Spinach raw

Hazelnut vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between Hazelnut and Spinach raw?

  • Hazelnut is higher in Manganese, Copper, Vitamin E , Vitamin B1, Phosphorus, Fiber, Vitamin B6, and Iron, yet Spinach raw is higher in Vitamin K, and Vitamin A RAE.
  • Spinach raw's daily need coverage for Vitamin K is 391% more.
  • Hazelnut has 13 times more Copper than Spinach raw. While Hazelnut has 1.725mg of Copper, Spinach raw has only 0.13mg.

We used Nuts, hazelnuts or filberts and Spinach, raw types in this article.

Infographic

Hazelnut vs Spinach raw 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.
Hazelnut
Hazelnut
10
:
0
Spinach raw
Spinach raw
Contains more Calcium +15.2%
Contains more Iron +73.4%
Contains more Magnesium +106.3%
Contains more Phosphorus +491.8%
Contains more Potassium +21.9%
Contains less Sodium -100%
Contains more Zinc +362.3%
Contains more Copper +1226.9%
Contains more Manganese +588.4%
Contains more Selenium +140%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +15.2%
Contains more Iron +73.4%
Contains more Magnesium +106.3%
Contains more Phosphorus +491.8%
Contains more Potassium +21.9%
Contains less Sodium -100%
Contains more Zinc +362.3%
Contains more Copper +1226.9%
Contains more Manganese +588.4%
Contains more Selenium +140%

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.
Hazelnut
Hazelnut
5
:
5
Spinach raw
Spinach raw
Contains more Vitamin E +640.4%
Contains more Vitamin B1 +724.4%
Contains more Vitamin B3 +148.6%
Contains more Vitamin B5 +1312.3%
Contains more Vitamin B6 +188.7%
Contains more Vitamin A +46785%
Contains more Vitamin C +346%
Contains more Vitamin B2 +67.3%
Contains more Folate +71.7%
Contains more Vitamin K +3300.7%
Hazelnut
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin E +640.4%
Contains more Vitamin B1 +724.4%
Contains more Vitamin B3 +148.6%
Contains more Vitamin B5 +1312.3%
Contains more Vitamin B6 +188.7%
Contains more Vitamin A +46785%
Contains more Vitamin C +346%
Contains more Vitamin B2 +67.3%
Contains more Folate +71.7%
Contains more Vitamin K +3300.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
4
:
1
Spinach raw
Spinach raw
Contains more Protein +422.7%
Contains more Fats +15476.9%
Contains more Carbs +360.1%
Contains more Other +33.1%
Contains more Water +1621.3%
Hazelnut
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +422.7%
Contains more Fats +15476.9%
Contains more Carbs +360.1%
Contains more Other +33.1%
Contains more Water +1621.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +456420%
Contains more Polyunsaturated fat +4700%
Contains less Saturated Fat -98.6%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +456420%
Contains more Polyunsaturated fat +4700%
Contains less Saturated Fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
3
Spinach raw
Spinach raw
Contains more Starch +∞%
Contains more Sucrose +5900%
Contains more Glucose +57.1%
Contains more Fructose +114.3%
Contains more Galactose +∞%
Hazelnut
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +∞%
Contains more Sucrose +5900%
Contains more Glucose +57.1%
Contains more Fructose +114.3%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Spinach raw Opinion
Net carbs 7g 1.43g Hazelnut
Protein 14.95g 2.86g Hazelnut
Fats 60.75g 0.39g Hazelnut
Carbs 16.7g 3.63g Hazelnut
Calories 628kcal 23kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g 0.15g Spinach raw
Sugar 4.34g 0.42g Spinach raw
Fiber 9.7g 2.2g Hazelnut
Calcium 114mg 99mg Hazelnut
Iron 4.7mg 2.71mg Hazelnut
Magnesium 163mg 79mg Hazelnut
Phosphorus 290mg 49mg Hazelnut
Potassium 680mg 558mg Hazelnut
Sodium 0mg 79mg Hazelnut
Zinc 2.45mg 0.53mg Hazelnut
Copper 1.725mg 0.13mg Hazelnut
Manganese 6.175mg 0.897mg Hazelnut
Selenium 2.4µg 1µg Hazelnut
Vitamin A 20IU 9377IU Spinach raw
Vitamin A RAE 1µg 469µg Spinach raw
Vitamin E 15.03mg 2.03mg Hazelnut
Vitamin C 6.3mg 28.1mg Spinach raw
Vitamin B1 0.643mg 0.078mg Hazelnut
Vitamin B2 0.113mg 0.189mg Spinach raw
Vitamin B3 1.8mg 0.724mg Hazelnut
Vitamin B5 0.918mg 0.065mg Hazelnut
Vitamin B6 0.563mg 0.195mg Hazelnut
Folate 113µg 194µg Spinach raw
Vitamin K 14.2µg 482.9µg Spinach raw
Tryptophan 0.193mg 0.039mg Hazelnut
Threonine 0.497mg 0.122mg Hazelnut
Isoleucine 0.545mg 0.147mg Hazelnut
Leucine 1.063mg 0.223mg Hazelnut
Lysine 0.42mg 0.174mg Hazelnut
Methionine 0.221mg 0.053mg Hazelnut
Phenylalanine 0.663mg 0.129mg Hazelnut
Valine 0.701mg 0.161mg Hazelnut
Histidine 0.432mg 0.064mg Hazelnut
Saturated Fat 4.464g 0.063g Spinach raw
Monounsaturated Fat 45.652g 0.01g Hazelnut
Polyunsaturated fat 7.92g 0.165g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
Minerals Daily Need Coverage Score
197%
Hazelnut
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.92g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 4.401g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $3)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 79mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hazelnut
Hazelnut 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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.