Hazelnut vs. Sunflower seeds — In-Depth Nutrition Comparison
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What are the main differences between hazelnut and sunflower seeds?
- Hazelnut is richer in manganese, yet sunflower seeds are richer in vitamin E, selenium, vitamin B1, vitamin B6, phosphorus, vitamin B3, magnesium, folate, and zinc.
- Hazelnut's daily need coverage for manganese is 184% higher.
We used Nuts, hazelnuts or filberts and Seeds, sunflower seed kernels, dried types in this comparison.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +46.2% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +216.7% |
| Contains more MagnesiumMagnesium | +99.4% |
| Contains more IronIron | +11.7% |
| Contains more ZincZinc | +104.1% |
| Contains more PhosphorusPhosphorus | +127.6% |
| Contains more SeleniumSelenium | +2108.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +350% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +134% |
| Contains more Vitamin B1Vitamin B1 | +130.2% |
| Contains more Vitamin B2Vitamin B2 | +214.2% |
| Contains more Vitamin B3Vitamin B3 | +363.1% |
| Contains more Vitamin B5Vitamin B5 | +23.1% |
| Contains more Vitamin B6Vitamin B6 | +138.9% |
| Contains more FolateFolate | +100.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 6.175mg | 1.95mg | 184% |
| Vitamin E | 15.03mg | 35.17mg | 134% |
| Polyunsaturated fat | 7.92g | 23.137g | 101% |
| Selenium | 2.4µg | 53µg | 92% |
| Vitamin B1 | 0.643mg | 1.48mg | 70% |
| Monounsaturated fat | 45.652g | 18.528g | 68% |
| Vitamin B6 | 0.563mg | 1.345mg | 60% |
| Phosphorus | 290mg | 660mg | 53% |
| Vitamin B3 | 1.8mg | 8.335mg | 41% |
| Magnesium | 163mg | 325mg | 39% |
| Folate | 113µg | 227µg | 29% |
| Zinc | 2.45mg | 5mg | 23% |
| Vitamin B2 | 0.113mg | 0.355mg | 19% |
| Fats | 60.75g | 51.46g | 14% |
| Protein | 14.95g | 20.78g | 12% |
| Vitamin K | 14.2µg | 0µg | 12% |
| Copper | 1.725mg | 1.8mg | 8% |
| Iron | 4.7mg | 5.25mg | 7% |
| Vitamin C | 6.3mg | 1.4mg | 5% |
| Calcium | 114mg | 78mg | 4% |
| Fiber | 9.7g | 8.6g | 4% |
| Vitamin B5 | 0.918mg | 1.13mg | 4% |
| Calories | 628kcal | 584kcal | 2% |
| Choline | 45.6mg | 55.1mg | 2% |
| Carbs | 16.7g | 20g | 1% |
| Potassium | 680mg | 645mg | 1% |
| Protein per 100 calories | 2.4g | 3.6g | N/A |
| Calories per 10 g protein | 420kcal | 281kcal | N/A |
| Weight per 100 calories | 16g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 9.4 | N/A |
| Net carbs | 7g | 11.4g | N/A |
| Sugar | 4.34g | 2.62g | N/A |
| Starch | 0.48g | 0% | |
| Sodium | 0mg | 9mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Saturated fat | 4.464g | 4.455g | 0% |
| Tryptophan | 0.193mg | 0.348mg | 0% |
| Threonine | 0.497mg | 0.928mg | 0% |
| Isoleucine | 0.545mg | 1.139mg | 0% |
| Leucine | 1.063mg | 1.659mg | 0% |
| Lysine | 0.42mg | 0.937mg | 0% |
| Methionine | 0.221mg | 0.494mg | 0% |
| Phenylalanine | 0.663mg | 1.169mg | 0% |
| Valine | 0.701mg | 1.315mg | 0% |
| Histidine | 0.432mg | 0.632mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 (EPA) | 0g | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.95 g
Fats:
60.75 g
Carbs:
16.7 g
Water:
5.31 g
Other:
2.29 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more FatsFats | +18.1% |
| Contains more WaterWater | +12.3% |
| Contains more ProteinProtein | +39% |
| Contains more CarbsCarbs | +19.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.464 g
Monounsaturated fat:
Mono. Fat
45.652 g
Polyunsaturated fat:
Poly. Fat
7.92 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Mono. FatMonounsaturated fat | +146.4% |
| Contains more Poly. FatPolyunsaturated fat | +192.1% |
~equal in
Saturated fat
~4.455g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +68% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
