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Hazelnut vs Sunflower seed - In-Depth Nutrition Comparison

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What are the main differences between Hazelnut and Sunflower seed?

  • Hazelnut is richer in Manganese, yet Sunflower seed is 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

Hazelnut vs Sunflower seed 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
Contains more Calcium +46.2%
Contains less Sodium -100%
Contains more Iron +11.7%
Contains more Magnesium +99.4%
Contains more Phosphorus +127.6%
Contains more Zinc +104.1%
Equal in Potassium - 645
Equal in Copper - 1.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +46.2%
Contains less Sodium -100%
Contains more Iron +11.7%
Contains more Magnesium +99.4%
Contains more Phosphorus +127.6%
Contains more Zinc +104.1%
Equal in Potassium - 645
Equal in Copper - 1.8

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
:
Contains more Vitamin C +350%
Contains more Vitamin K +∞%
Contains more Vitamin A +150%
Contains more Vitamin E +134%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +214.2%
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +138.9%
Contains more Folate +100.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin C +350%
Contains more Vitamin K +∞%
Contains more Vitamin A +150%
Contains more Vitamin E +134%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +214.2%
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +138.9%
Contains more Folate +100.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Sunflower seed Opinion
Net carbs 7g 11.4g Sunflower seed
Protein 14.95g 20.78g Sunflower seed
Fats 60.75g 51.46g Hazelnut
Carbs 16.7g 20g Sunflower seed
Calories 628kcal 584kcal Hazelnut
Starch 0.48g g Hazelnut
Fructose 0.07g g Hazelnut
Sugar 4.34g 2.62g Sunflower seed
Fiber 9.7g 8.6g Hazelnut
Calcium 114mg 78mg Hazelnut
Iron 4.7mg 5.25mg Sunflower seed
Magnesium 163mg 325mg Sunflower seed
Phosphorus 290mg 660mg Sunflower seed
Potassium 680mg 645mg Hazelnut
Sodium 0mg 9mg Hazelnut
Zinc 2.45mg 5mg Sunflower seed
Copper 1.725mg 1.8mg Sunflower seed
Vitamin A 20IU 50IU Sunflower seed
Vitamin E 15.03mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 1.4mg Hazelnut
Vitamin B1 0.643mg 1.48mg Sunflower seed
Vitamin B2 0.113mg 0.355mg Sunflower seed
Vitamin B3 1.8mg 8.335mg Sunflower seed
Vitamin B5 0.918mg 1.13mg Sunflower seed
Vitamin B6 0.563mg 1.345mg Sunflower seed
Folate 113µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 14.2µg 0µg Hazelnut
Tryptophan 0.193mg 0.348mg Sunflower seed
Threonine 0.497mg 0.928mg Sunflower seed
Isoleucine 0.545mg 1.139mg Sunflower seed
Leucine 1.063mg 1.659mg Sunflower seed
Lysine 0.42mg 0.937mg Sunflower seed
Methionine 0.221mg 0.494mg Sunflower seed
Phenylalanine 0.663mg 1.169mg Sunflower seed
Valine 0.701mg 1.315mg Sunflower seed
Histidine 0.432mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.464g 4.455g Sunflower seed
Monounsaturated Fat 45.652g 18.528g Hazelnut
Polyunsaturated fat 7.92g 23.137g Sunflower seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Hazelnut
156
Sunflower seed
Mineral Summary Score
144
Hazelnut
191
Sunflower seed

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 food.
Protein
90%
Hazelnut
125%
Sunflower seed
Carbohydrates
17%
Hazelnut
20%
Sunflower seed
Fats
280%
Hazelnut
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 0.0090000000000003g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.6)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 to 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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.