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  6. Hazelnut vs. Sweet potato

Hazelnut vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between Hazelnut and Sweet potato?

  • Hazelnut is higher in Manganese, Copper, Vitamin E , Iron, Vitamin B1, Phosphorus, Magnesium, Vitamin B6, and Fiber, yet Sweet potato is higher in Vitamin A RAE.
  • Hazelnut's daily need coverage for Manganese is 257% more.
  • Hazelnut has 58 times more Vitamin E than Sweet potato. While Hazelnut has 15.03mg of Vitamin E , Sweet potato has only 0.26mg.

We used Nuts, hazelnuts or filberts and Sweet potato, raw, unprepared types in this article.

Infographic

Hazelnut vs Sweet potato 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
Sweet potato
Sweet potato
Contains more Calcium +280%
Contains more Iron +670.5%
Contains more Magnesium +552%
Contains more Phosphorus +517%
Contains more Potassium +101.8%
Contains less Sodium -100%
Contains more Zinc +716.7%
Contains more Copper +1042.4%
Contains more Manganese +2293.4%
Contains more Selenium +300%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +280%
Contains more Iron +670.5%
Contains more Magnesium +552%
Contains more Phosphorus +517%
Contains more Potassium +101.8%
Contains less Sodium -100%
Contains more Zinc +716.7%
Contains more Copper +1042.4%
Contains more Manganese +2293.4%
Contains more Selenium +300%

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
9
:
1
Sweet potato
Sweet potato
Contains more Vitamin E +5680.8%
Contains more Vitamin C +162.5%
Contains more Vitamin B1 +724.4%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +223.2%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +169.4%
Contains more Folate +927.3%
Contains more Vitamin K +688.9%
Contains more Vitamin A +70835%
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +5680.8%
Contains more Vitamin C +162.5%
Contains more Vitamin B1 +724.4%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +223.2%
Contains more Vitamin B5 +14.8%
Contains more Vitamin B6 +169.4%
Contains more Folate +927.3%
Contains more Vitamin K +688.9%
Contains more Vitamin A +70835%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
3
:
2
Sweet potato
Sweet potato
Contains more Protein +852.2%
Contains more Fats +121400%
Contains more Other +133.7%
Contains more Carbs +20.5%
Contains more Water +1355.4%
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
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +852.2%
Contains more Fats +121400%
Contains more Other +133.7%
Contains more Carbs +20.5%
Contains more Water +1355.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +4565100%
Contains more Polyunsaturated fat +56471.4%
Contains less Saturated Fat -99.6%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +4565100%
Contains more Polyunsaturated fat +56471.4%
Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hazelnut
Hazelnut
1
:
3
Sweet potato
Sweet potato
Contains more Sucrose +66.7%
Contains more Starch +2535.4%
Contains more Glucose +1271.4%
Contains more Fructose +900%
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
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +66.7%
Contains more Starch +2535.4%
Contains more Glucose +1271.4%
Contains more Fructose +900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Sweet potato
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Sweet potato Opinion
Net carbs 7g 17.12g Sweet potato
Protein 14.95g 1.57g Hazelnut
Fats 60.75g 0.05g Hazelnut
Carbs 16.7g 20.12g Sweet potato
Calories 628kcal 86kcal Hazelnut
Starch 0.48g 12.65g Sweet potato
Fructose 0.07g 0.7g Sweet potato
Sugar 4.34g 4.18g Sweet potato
Fiber 9.7g 3g Hazelnut
Calcium 114mg 30mg Hazelnut
Iron 4.7mg 0.61mg Hazelnut
Magnesium 163mg 25mg Hazelnut
Phosphorus 290mg 47mg Hazelnut
Potassium 680mg 337mg Hazelnut
Sodium 0mg 55mg Hazelnut
Zinc 2.45mg 0.3mg Hazelnut
Copper 1.725mg 0.151mg Hazelnut
Manganese 6.175mg 0.258mg Hazelnut
Selenium 2.4µg 0.6µg Hazelnut
Vitamin A 20IU 14187IU Sweet potato
Vitamin A RAE 1µg 709µg Sweet potato
Vitamin E 15.03mg 0.26mg Hazelnut
Vitamin C 6.3mg 2.4mg Hazelnut
Vitamin B1 0.643mg 0.078mg Hazelnut
Vitamin B2 0.113mg 0.061mg Hazelnut
Vitamin B3 1.8mg 0.557mg Hazelnut
Vitamin B5 0.918mg 0.8mg Hazelnut
Vitamin B6 0.563mg 0.209mg Hazelnut
Folate 113µg 11µg Hazelnut
Vitamin K 14.2µg 1.8µg Hazelnut
Tryptophan 0.193mg 0.031mg Hazelnut
Threonine 0.497mg 0.083mg Hazelnut
Isoleucine 0.545mg 0.055mg Hazelnut
Leucine 1.063mg 0.092mg Hazelnut
Lysine 0.42mg 0.066mg Hazelnut
Methionine 0.221mg 0.029mg Hazelnut
Phenylalanine 0.663mg 0.089mg Hazelnut
Valine 0.701mg 0.086mg Hazelnut
Histidine 0.432mg 0.031mg Hazelnut
Saturated Fat 4.464g 0.018g Sweet potato
Monounsaturated Fat 45.652g 0.001g Hazelnut
Polyunsaturated fat 7.92g 0.014g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Sweet potato
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
85%
Sweet potato
Minerals Daily Need Coverage Score
197%
Hazelnut
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 4.446g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.