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Pine nuts vs. Hazelnut — In-Depth Nutrition Comparison

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What are the differences between Pine nuts and Hazelnut?

  • Pine nuts are higher in Manganese, Phosphorus, Zinc, Vitamin K, and Magnesium, yet Hazelnut is higher in Copper, Vitamin E , Vitamin B6, Fiber, and Vitamin B1.
  • Pine nuts' daily need coverage for Manganese is 114% more.
  • Pine nuts have 4 times more Vitamin K than Hazelnut. While Pine nuts have 53.9µg of Vitamin K, Hazelnut has only 14.2µg.

We used Nuts, pine nuts, dried and Nuts, hazelnuts or filberts types in this article.

Infographic

Pine nuts vs Hazelnut 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 Iron +17.7%
Contains more Magnesium +54%
Contains more Phosphorus +98.3%
Contains more Zinc +163.3%
Contains more Manganese +42.5%
Contains more Calcium +612.5%
Contains more Potassium +13.9%
Contains less Sodium -100%
Contains more Copper +30.3%
Contains more Selenium +242.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Iron +17.7%
Contains more Magnesium +54%
Contains more Phosphorus +98.3%
Contains more Zinc +163.3%
Contains more Manganese +42.5%
Contains more Calcium +612.5%
Contains more Potassium +13.9%
Contains less Sodium -100%
Contains more Copper +30.3%
Contains more Selenium +242.9%

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 A +45%
Contains more Vitamin B2 +100.9%
Contains more Vitamin B3 +143.7%
Contains more Choline +22.4%
Contains more Vitamin K +279.6%
Contains more Vitamin E +61.1%
Contains more Vitamin C +687.5%
Contains more Vitamin B1 +76.6%
Contains more Vitamin B5 +193.3%
Contains more Vitamin B6 +498.9%
Contains more Folate +232.4%
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% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 31% 135%
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 A +45%
Contains more Vitamin B2 +100.9%
Contains more Vitamin B3 +143.7%
Contains more Choline +22.4%
Contains more Vitamin K +279.6%
Contains more Vitamin E +61.1%
Contains more Vitamin C +687.5%
Contains more Vitamin B1 +76.6%
Contains more Vitamin B5 +193.3%
Contains more Vitamin B6 +498.9%
Contains more Folate +232.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +12.5%
Contains more Other +12.7%
Contains more Carbs +27.7%
Contains more Water +132.9%
Equal in Protein - 14.95
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 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 Fats +12.5%
Contains more Other +12.7%
Contains more Carbs +27.7%
Contains more Water +132.9%
Equal in Protein - 14.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +330.2%
Contains more Monounsaturated Fat +143.3%
Equal in Saturated Fat - 4.464
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains more Polyunsaturated fat +330.2%
Contains more Monounsaturated Fat +143.3%
Equal in Saturated Fat - 4.464

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +197.9%
Contains more Sucrose +21.7%
Equal in Glucose - 0.07
Equal in Fructose - 0.07
28% 69%
Starch: 1.43 g
Sucrose: 3.45 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +197.9%
Contains more Sucrose +21.7%
Equal in Glucose - 0.07
Equal in Fructose - 0.07

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pine nuts Hazelnut Opinion
Net carbs 9.38g 7g Pine nuts
Protein 13.69g 14.95g Hazelnut
Fats 68.37g 60.75g Pine nuts
Carbs 13.08g 16.7g Hazelnut
Calories 673kcal 628kcal Pine nuts
Starch 1.43g 0.48g Pine nuts
Fructose 0.07g 0.07g
Sugar 3.59g 4.34g Pine nuts
Fiber 3.7g 9.7g Hazelnut
Calcium 16mg 114mg Hazelnut
Iron 5.53mg 4.7mg Pine nuts
Magnesium 251mg 163mg Pine nuts
Phosphorus 575mg 290mg Pine nuts
Potassium 597mg 680mg Hazelnut
Sodium 2mg 0mg Hazelnut
Zinc 6.45mg 2.45mg Pine nuts
Copper 1.324mg 1.725mg Hazelnut
Manganese 8.802mg 6.175mg Pine nuts
Selenium 0.7µg 2.4µg Hazelnut
Vitamin A 29IU 20IU Pine nuts
Vitamin A RAE 1µg 1µg
Vitamin E 9.33mg 15.03mg Hazelnut
Vitamin C 0.8mg 6.3mg Hazelnut
Vitamin B1 0.364mg 0.643mg Hazelnut
Vitamin B2 0.227mg 0.113mg Pine nuts
Vitamin B3 4.387mg 1.8mg Pine nuts
Vitamin B5 0.313mg 0.918mg Hazelnut
Vitamin B6 0.094mg 0.563mg Hazelnut
Folate 34µg 113µg Hazelnut
Choline 55.8mg 45.6mg Pine nuts
Vitamin K 53.9µg 14.2µg Pine nuts
Tryptophan 0.107mg 0.193mg Hazelnut
Threonine 0.37mg 0.497mg Hazelnut
Isoleucine 0.542mg 0.545mg Hazelnut
Leucine 0.991mg 1.063mg Hazelnut
Lysine 0.54mg 0.42mg Pine nuts
Methionine 0.259mg 0.221mg Pine nuts
Phenylalanine 0.524mg 0.663mg Hazelnut
Valine 0.687mg 0.701mg Hazelnut
Histidine 0.341mg 0.432mg Hazelnut
Saturated Fat 4.899g 4.464g Hazelnut
Monounsaturated Fat 18.764g 45.652g Hazelnut
Polyunsaturated fat 34.071g 7.92g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g 0g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts 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
50%
Pine nuts
67%
Hazelnut
Minerals Daily Need Coverage Score
246%
Pine nuts
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 0.75g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 15)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 0.435g)
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.
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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.