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Hazelnut vs. Spread — In-Depth Nutrition Comparison

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Summary of differences between hazelnut and spread

  • Hazelnut has more manganese, copper, vitamin E, iron, vitamin B1, fiber, magnesium, and vitamin B6, while spread has more vitamin B12.
  • Hazelnut covers your daily need for manganese, 267% more than spread.
  • Hazelnut contains 49 times more fiber than spread. While hazelnut contains 9.7g of fiber, spread contains only 0.2g.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of hazelnut is 15.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Sandwich spread, pork, beef.

Infographic

Hazelnut vs Spread 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%
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +1937.5%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +518.2%
Contains more IronIron +494.9%
Contains more CopperCopper +1226.9%
Contains more ZincZinc +140.2%
Contains more PhosphorusPhosphorus +391.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +23650%
Contains more SeleniumSelenium +304.2%

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% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Spread
5
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +763.8%
Contains more Vitamin B1Vitamin B1 +273.8%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more Vitamin B6Vitamin B6 +369.2%
Contains more Vitamin KVitamin K +787.5%
Contains more FolateFolate +5550%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +36.6%
~equal in Vitamin B3 ~1.73mg

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
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +95.2%
Contains more FatsFats +250.3%
Contains more CarbsCarbs +39.9%
Contains more WaterWater +1035.2%
Contains more OtherOther +21.4%

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
Spread
0
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -25.3%
Contains more Mono. FatMonounsaturated fat +502%
Contains more Poly. FatPolyunsaturated fat +208.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Spread DV% diff.
Manganese 6.175mg 0.026mg 267%
Copper 1.725mg 0.13mg 177%
Monounsaturated fat 45.652g 7.584g 95%
Vitamin E 15.03mg 1.74mg 89%
Fats 60.75g 17.34g 67%
Iron 4.7mg 0.79mg 49%
Vitamin B12 0µg 1.12µg 47%
Sodium 0mg 1013mg 44%
Vitamin B1 0.643mg 0.172mg 39%
Fiber 9.7g 0.2g 38%
Magnesium 163mg 8mg 37%
Polyunsaturated fat 7.92g 2.565g 36%
Vitamin B6 0.563mg 0.12mg 34%
Phosphorus 290mg 59mg 33%
Folate 113µg 2µg 28%
Calories 628kcal 235kcal 20%
Potassium 680mg 110mg 17%
Protein 14.95g 7.66g 15%
Selenium 2.4µg 9.7µg 13%
Zinc 2.45mg 1.02mg 13%
Cholesterol 0mg 38mg 13%
Vitamin K 14.2µg 1.6µg 11%
Vitamin B5 0.918mg 0.43mg 10%
Calcium 114mg 12mg 10%
Vitamin C 6.3mg 0mg 7%
Saturated fat 4.464g 5.977g 7%
Vitamin A 1µg 26µg 3%
Choline 45.6mg 62.3mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B2 0.113mg 0.134mg 2%
Carbs 16.7g 11.94g 2%
Net carbs 7g 11.74g N/A
Sugar 4.34g 0g N/A
Starch 0.48g 0%
Vitamin B3 1.8mg 1.73mg 0%
Tryptophan 0.193mg 0.082mg 0%
Threonine 0.497mg 0.334mg 0%
Isoleucine 0.545mg 0.334mg 0%
Leucine 1.063mg 0.6mg 0%
Lysine 0.42mg 0.663mg 0%
Methionine 0.221mg 0.196mg 0%
Phenylalanine 0.663mg 0.301mg 0%
Valine 0.701mg 0.356mg 0%
Histidine 0.432mg 0.279mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Hazelnut
30%
Spread
Minerals Daily Need Coverage Score
197%
Hazelnut
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 4.34g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 15)
Which food is cheaper?
Spread
Spread is cheaper (difference - $3.2)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1013mg)
Which food is lower in Saturated fat?
Hazelnut
Hazelnut is lower in Saturated fat (difference - 1.513g)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.