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Hazelnut vs. Flour — In-Depth Nutrition Comparison

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Differences between Hazelnut and Flour

  • Hazelnut is higher in Manganese, Copper, Vitamin E , Vitamin B6, Magnesium, Fiber, and Phosphorus, however, Flour is richer in Selenium, Vitamin B2, and Vitamin B3.
  • Hazelnut's daily need coverage for Manganese is 239% higher.
  • Hazelnut has 251 times more Vitamin E than Flour. While Hazelnut has 15.03mg of Vitamin E , Flour has only 0.06mg.

The food types used in this comparison are Nuts, hazelnuts or filberts and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Hazelnut vs Flour 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
1
Flour
Contains more Calcium +660%
Contains more Magnesium +640.9%
Contains more Phosphorus +168.5%
Contains more Potassium +535.5%
Contains less Sodium -100%
Contains more Zinc +250%
Contains more Copper +1097.9%
Contains more Manganese +805.4%
Contains more Selenium +1312.5%
Equal in Iron - 4.64
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 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +660%
Contains more Magnesium +640.9%
Contains more Phosphorus +168.5%
Contains more Potassium +535.5%
Contains less Sodium -100%
Contains more Zinc +250%
Contains more Copper +1097.9%
Contains more Manganese +805.4%
Contains more Selenium +1312.5%
Equal in Iron - 4.64

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.
:
4
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +24950%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +109.6%
Contains more Vitamin B6 +1179.5%
Contains more Choline +338.5%
Contains more Vitamin K +4633.3%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B2 +337.2%
Contains more Vitamin B3 +228%
Contains more Folate +61.9%
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 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +24950%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +109.6%
Contains more Vitamin B6 +1179.5%
Contains more Choline +338.5%
Contains more Vitamin K +4633.3%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B2 +337.2%
Contains more Vitamin B3 +228%
Contains more Folate +61.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Flour
Contains more Protein +44.7%
Contains more Fats +6099%
Contains more Other +397.8%
Contains more Carbs +356.9%
Contains more Water +124.5%
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
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +44.7%
Contains more Fats +6099%
Contains more Other +397.8%
Contains more Carbs +356.9%
Contains more Water +124.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Flour
Contains more Monounsaturated Fat +52373.6%
Contains more Polyunsaturated fat +1817.7%
Contains less Saturated Fat -96.5%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +52373.6%
Contains more Polyunsaturated fat +1817.7%
Contains less Saturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Flour Opinion
Net carbs 7g 73.61g Flour
Protein 14.95g 10.33g Hazelnut
Fats 60.75g 0.98g Hazelnut
Carbs 16.7g 76.31g Flour
Calories 628kcal 364kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 0.27g Flour
Fiber 9.7g 2.7g Hazelnut
Calcium 114mg 15mg Hazelnut
Iron 4.7mg 4.64mg Hazelnut
Magnesium 163mg 22mg Hazelnut
Phosphorus 290mg 108mg Hazelnut
Potassium 680mg 107mg Hazelnut
Sodium 0mg 2mg Hazelnut
Zinc 2.45mg 0.7mg Hazelnut
Copper 1.725mg 0.144mg Hazelnut
Manganese 6.175mg 0.682mg Hazelnut
Selenium 2.4µg 33.9µg Flour
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg 0.06mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.785mg Flour
Vitamin B2 0.113mg 0.494mg Flour
Vitamin B3 1.8mg 5.904mg Flour
Vitamin B5 0.918mg 0.438mg Hazelnut
Vitamin B6 0.563mg 0.044mg Hazelnut
Folate 113µg 183µg Flour
Choline 45.6mg 10.4mg Hazelnut
Vitamin K 14.2µg 0.3µg Hazelnut
Tryptophan 0.193mg 0.127mg Hazelnut
Threonine 0.497mg 0.281mg Hazelnut
Isoleucine 0.545mg 0.357mg Hazelnut
Leucine 1.063mg 0.71mg Hazelnut
Lysine 0.42mg 0.228mg Hazelnut
Methionine 0.221mg 0.183mg Hazelnut
Phenylalanine 0.663mg 0.52mg Hazelnut
Valine 0.701mg 0.415mg Hazelnut
Histidine 0.432mg 0.23mg Hazelnut
Saturated Fat 4.464g 0.155g Flour
Monounsaturated Fat 45.652g 0.087g Hazelnut
Polyunsaturated fat 7.92g 0.413g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Flour
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
67%
Hazelnut
46%
Flour
Minerals Daily Need Coverage Score
197%
Hazelnut
59%
Flour

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.07g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 4.309g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.