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Hazelnut vs. Tuna — In-Depth Nutrition Comparison

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Differences between Hazelnut and Tuna

  • Hazelnut is higher in Manganese, Copper, Vitamin E , Iron, Vitamin B1, and Fiber, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, and Vitamin B6.
  • Hazelnut's daily need coverage for Manganese is 268% higher.

The food types used in this comparison are Nuts, hazelnuts or filberts and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Hazelnut vs Tuna 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.
:
2
Tuna
Contains more Calcium +2750%
Contains more Iron +410.9%
Contains more Magnesium +288.1%
Contains more Potassium +29%
Contains less Sodium -100%
Contains more Zinc +444.4%
Contains more Copper +3911.6%
Contains more Manganese +47400%
Contains more Phosphorus +14.8%
Contains more Selenium +4408.3%
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 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +2750%
Contains more Iron +410.9%
Contains more Magnesium +288.1%
Contains more Potassium +29%
Contains less Sodium -100%
Contains more Zinc +444.4%
Contains more Copper +3911.6%
Contains more Manganese +47400%
Contains more Phosphorus +14.8%
Contains more Selenium +4408.3%

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.
:
6
Tuna
Contains more Vitamin E +5082.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +379.9%
Contains more Vitamin B5 +174.9%
Contains more Folate +5550%
Contains more Vitamin K +14100%
Contains more Vitamin A +225%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +1126.1%
Contains more Vitamin B6 +84.4%
Contains more Vitamin B12 +∞%
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 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin E +5082.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +379.9%
Contains more Vitamin B5 +174.9%
Contains more Folate +5550%
Contains more Vitamin K +14100%
Contains more Vitamin A +225%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +1126.1%
Contains more Vitamin B6 +84.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tuna
Contains more Fats +10196.6%
Contains more Carbs +∞%
Contains more Other +78.9%
Contains more Protein +95%
Contains more Water +1199.1%
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
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +10196.6%
Contains more Carbs +∞%
Contains more Other +78.9%
Contains more Protein +95%
Contains more Water +1199.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Tuna
Contains more Monounsaturated Fat +32981.2%
Contains more Polyunsaturated fat +4425.7%
Contains less Saturated Fat -95.4%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +32981.2%
Contains more Polyunsaturated fat +4425.7%
Contains less Saturated Fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Tuna Opinion
Net carbs 7g 0g Hazelnut
Protein 14.95g 29.15g Tuna
Fats 60.75g 0.59g Hazelnut
Carbs 16.7g 0g Hazelnut
Calories 628kcal 130kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 0g Tuna
Fiber 9.7g 0g Hazelnut
Calcium 114mg 4mg Hazelnut
Iron 4.7mg 0.92mg Hazelnut
Magnesium 163mg 42mg Hazelnut
Phosphorus 290mg 333mg Tuna
Potassium 680mg 527mg Hazelnut
Sodium 0mg 54mg Hazelnut
Zinc 2.45mg 0.45mg Hazelnut
Copper 1.725mg 0.043mg Hazelnut
Manganese 6.175mg 0.013mg Hazelnut
Selenium 2.4µg 108.2µg Tuna
Vitamin A 20IU 65IU Tuna
Vitamin A RAE 1µg 22µg Tuna
Vitamin E 15.03mg 0.29mg Hazelnut
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.134mg Hazelnut
Vitamin B2 0.113mg 0.137mg Tuna
Vitamin B3 1.8mg 22.07mg Tuna
Vitamin B5 0.918mg 0.334mg Hazelnut
Vitamin B6 0.563mg 1.038mg Tuna
Folate 113µg 2µg Hazelnut
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 14.2µg 0.1µg Hazelnut
Tryptophan 0.193mg 0.313mg Tuna
Threonine 0.497mg 1.224mg Tuna
Isoleucine 0.545mg 1.287mg Tuna
Leucine 1.063mg 2.27mg Tuna
Lysine 0.42mg 2.565mg Tuna
Methionine 0.221mg 0.827mg Tuna
Phenylalanine 0.663mg 1.091mg Tuna
Valine 0.701mg 1.438mg Tuna
Histidine 0.432mg 0.822mg Tuna
Cholesterol 0mg 47mg Hazelnut
Trans Fat 0.02g Hazelnut
Saturated Fat 4.464g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 45.652g 0.138g Hazelnut
Polyunsaturated fat 7.92g 0.175g Hazelnut
Omega-6 - Eicosadienoic acid 0g 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
92%
Tuna
Minerals Daily Need Coverage Score
197%
Hazelnut
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 4.259g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 15)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 47mg)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.