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  6. Chia seeds vs. Hazelnut

Chia seeds vs. Hazelnut — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and hazelnut?

  • Chia seeds are richer in fiber, selenium, phosphorus, calcium, vitamin B3, magnesium, and iron, yet hazelnut is richer in manganese, vitamin E, and copper.
  • Hazelnut's daily need coverage for manganese is 150% higher.
  • Chia seeds have 23 times more selenium than hazelnut. Chia seeds have 55.2µg of selenium, while hazelnut has 2.4µg.

We used Seeds, chia seeds, dried and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +105.5%
Contains more CalciumCalcium +453.5%
Contains more IronIron +64.3%
Contains more ZincZinc +86.9%
Contains more PhosphorusPhosphorus +196.6%
Contains more SeleniumSelenium +2200%
Contains more PotassiumPotassium +67.1%
Contains more CopperCopper +86.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +126.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +390.6%
Contains more Vitamin CVitamin C +293.8%
Contains more Vitamin EVitamin E +2906%
Contains more FolateFolate +130.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.643mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Hazelnut DV% diff.
Manganese 2.723mg 6.175mg 150%
Monounsaturated fat 2.309g 45.652g 108%
Polyunsaturated fat 23.665g 7.92g 105%
Fiber 34.4g 9.7g 99%
Vitamin E 0.5mg 15.03mg 97%
Selenium 55.2µg 2.4µg 96%
Copper 0.924mg 1.725mg 89%
Phosphorus 860mg 290mg 81%
Calcium 631mg 114mg 52%
Fats 30.74g 60.75g 46%
Vitamin B3 8.83mg 1.8mg 44%
Vitamin B6 0.563mg 43%
Magnesium 335mg 163mg 41%
Iron 7.72mg 4.7mg 38%
Zinc 4.58mg 2.45mg 19%
Vitamin B5 0.918mg 18%
Folate 49µg 113µg 16%
Vitamin K 14.2µg 12%
Potassium 407mg 680mg 8%
Choline 45.6mg 8%
Carbs 42.12g 16.7g 8%
Calories 486kcal 628kcal 7%
Saturated fat 3.33g 4.464g 5%
Vitamin C 1.6mg 6.3mg 5%
Vitamin B2 0.17mg 0.113mg 4%
Protein 16.54g 14.95g 3%
Vitamin B1 0.62mg 0.643mg 2%
Sodium 16mg 0mg 1%
Net carbs 7.72g 7g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.193mg 0%
Threonine 0.709mg 0.497mg 0%
Isoleucine 0.801mg 0.545mg 0%
Leucine 1.371mg 1.063mg 0%
Lysine 0.97mg 0.42mg 0%
Methionine 0.588mg 0.221mg 0%
Phenylalanine 1.016mg 0.663mg 0%
Valine 0.95mg 0.701mg 0%
Histidine 0.531mg 0.432mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 CarbsCarbs +152.2%
Contains more OtherOther +109.6%
Contains more FatsFats +97.6%
~equal in Protein ~14.95g
~equal in Water ~5.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -25.4%
Contains more Poly. FatPolyunsaturated fat +198.8%
Contains more Mono. FatMonounsaturated fat +1877.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.