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Oat vs. Hazelnut — In-Depth Nutrition Comparison

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How are Oat and Hazelnut different?

  • Oat is richer in Phosphorus, Zinc, Vitamin B1, and Vitamin B5, while Hazelnut is higher in Copper, Manganese, Vitamin B6, Folate, and Potassium.
  • Hazelnut covers your daily need of Copper 122% more than Oat.
  • Oat contains 2 times more Phosphorus than Hazelnut. Oat contains 523mg of Phosphorus, while Hazelnut contains 290mg.
  • Oat is lower in Saturated Fat.

Oats and Nuts, hazelnuts or filberts types were used in this article.

Infographic

Oat vs Hazelnut 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.
Oat
4
:
Contains more Phosphorus +80.3%
Contains more Zinc +62%
Contains more Calcium +111.1%
Contains more Potassium +58.5%
Contains less Sodium -100%
Contains more Copper +175.6%
Contains more Manganese +25.6%
Equal in Iron - 4.7
Equal in Magnesium - 163
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Phosphorus +80.3%
Contains more Zinc +62%
Contains more Calcium +111.1%
Contains more Potassium +58.5%
Contains less Sodium -100%
Contains more Copper +175.6%
Contains more Manganese +25.6%
Equal in Iron - 4.7
Equal in Magnesium - 163

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.
Oat
3
:
Contains more Vitamin B1 +18.7%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +46.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +87.3%
Contains more Vitamin B6 +373.1%
Contains more Folate +101.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
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%
Contains more Vitamin B1 +18.7%
Contains more Vitamin B2 +23%
Contains more Vitamin B5 +46.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +87.3%
Contains more Vitamin B6 +373.1%
Contains more Folate +101.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
3
:
Contains more Protein +13%
Contains more Carbs +296.8%
Contains more Water +54.8%
Contains more Fats +780.4%
Contains more Other +33.1%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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
Contains more Protein +13%
Contains more Carbs +296.8%
Contains more Water +54.8%
Contains more Fats +780.4%
Contains more Other +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
1
:
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +1996.1%
Contains more Polyunsaturated fat +212.4%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +1996.1%
Contains more Polyunsaturated fat +212.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Hazelnut Opinion
Net carbs 55.67g 7g Oat
Protein 16.89g 14.95g Oat
Fats 6.9g 60.75g Hazelnut
Carbs 66.27g 16.7g Oat
Calories 389kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Oat
Fiber 10.6g 9.7g Oat
Calcium 54mg 114mg Hazelnut
Iron 4.72mg 4.7mg Oat
Magnesium 177mg 163mg Oat
Phosphorus 523mg 290mg Oat
Potassium 429mg 680mg Hazelnut
Sodium 2mg 0mg Hazelnut
Zinc 3.97mg 2.45mg Oat
Copper 0.626mg 1.725mg Hazelnut
Manganese 4.916mg 6.175mg Hazelnut
Selenium 2.4µg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 0.763mg 0.643mg Oat
Vitamin B2 0.139mg 0.113mg Oat
Vitamin B3 0.961mg 1.8mg Hazelnut
Vitamin B5 1.349mg 0.918mg Oat
Vitamin B6 0.119mg 0.563mg Hazelnut
Folate 56µg 113µg Hazelnut
Choline 45.6mg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.234mg 0.193mg Oat
Threonine 0.575mg 0.497mg Oat
Isoleucine 0.694mg 0.545mg Oat
Leucine 1.284mg 1.063mg Oat
Lysine 0.701mg 0.42mg Oat
Methionine 0.312mg 0.221mg Oat
Phenylalanine 0.895mg 0.663mg Oat
Valine 0.937mg 0.701mg Oat
Histidine 0.405mg 0.432mg Hazelnut
Saturated Fat 1.217g 4.464g Oat
Monounsaturated Fat 2.178g 45.652g Hazelnut
Polyunsaturated fat 2.535g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Hazelnut
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
30%
Oat
67%
Hazelnut
Minerals Daily Need Coverage Score
154%
Oat
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 3.247g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.6)
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 - 44)
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)
Which food is richer in minerals?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.