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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
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.
Contains more Calcium +46.2%
Contains less Sodium -100%
Contains more Manganese +216.7%
Contains more Iron +11.7%
Contains more Magnesium +99.4%
Contains more Phosphorus +127.6%
Contains more Zinc +104.1%
Contains more Selenium +2108.3%
Equal in Potassium - 645
Equal in Copper - 1.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +46.2%
Contains less Sodium -100%
Contains more Manganese +216.7%
Contains more Iron +11.7%
Contains more Magnesium +99.4%
Contains more Phosphorus +127.6%
Contains more Zinc +104.1%
Contains more Selenium +2108.3%
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" charts 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%
Contains more Choline +20.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 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%
Contains more Choline +20.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +18.1%
Contains more Water +12.3%
Contains more Protein +39%
Contains more Carbs +19.8%
Contains more Other +32.3%
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Fats +18.1%
Contains more Water +12.3%
Contains more Protein +39%
Contains more Carbs +19.8%
Contains more Other +32.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +146.4%
Contains more Polyunsaturated fat +192.1%
Equal in Saturated Fat - 4.455
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains more Monounsaturated Fat +146.4%
Contains more Polyunsaturated fat +192.1%
Equal in Saturated Fat - 4.455

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +68%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +68%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Hazelnut
Fructose 0.07g 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
Manganese 6.175mg 1.95mg Hazelnut
Selenium 2.4µg 53µg Sunflower seed
Vitamin A 20IU 50IU Sunflower seed
Vitamin A RAE 1µg 3µg Sunflower seed
Vitamin E 15.03mg 35.17mg Sunflower seed
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
Choline 45.6mg 55.1mg Sunflower seed
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
Saturated Fat 4.464g 4.455g Sunflower seed
Omega-3 - EPA 0g 0.014g 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

People also compare

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
146%
Sunflower seed
Minerals Daily Need Coverage Score
197%
Hazelnut
207%
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

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. 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.