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Seed vs Hazelnut - In-Depth Nutrition Comparison

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What are the main differences between Seed and Hazelnut?

  • Seed is 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.
  • Seed has 23 times more Selenium than Hazelnut. Seed has 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

Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
Contains more Iron +64.3%
Contains more Calcium +453.5%
Contains more Magnesium +105.5%
Contains more Zinc +86.9%
Contains more Phosphorus +196.6%
Contains more Potassium +67.1%
Contains more Copper +86.7%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Contains more Iron +64.3%
Contains more Calcium +453.5%
Contains more Magnesium +105.5%
Contains more Zinc +86.9%
Contains more Phosphorus +196.6%
Contains more Potassium +67.1%
Contains more Copper +86.7%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
3
:
Contains more Vitamin A +170%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +390.6%
Contains more Vitamin C +293.8%
Contains more Vitamin E +2906%
Contains more Folate +130.6%
Equal in Vitamin B1 - 0.643
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 2% 301% 0% 161% 27% 34% 56% 130% 0% 36% 85%
Contains more Vitamin A +170%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +390.6%
Contains more Vitamin C +293.8%
Contains more Vitamin E +2906%
Contains more Folate +130.6%
Equal in Vitamin B1 - 0.643

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Seed
71
Hazelnut
Mineral Summary Score
195
Seed
144
Hazelnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
99%
Seed
90%
Hazelnut
Carbohydrates
42%
Seed
17%
Hazelnut
Fats
142%
Seed
280%
Hazelnut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Hazelnut
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 4.34g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 1.134g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 16mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (15)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Hazelnut Opinion
Calories 486 628 Hazelnut
Protein 16.54 14.95 Seed
Fats 30.74 60.75 Hazelnut
Vitamin C 1.6 6.3 Hazelnut
Carbs 42.12 16.7 Seed
Cholesterol 0 0
Vitamin D 0 Hazelnut
Iron 7.72 4.7 Seed
Calcium 631 114 Seed
Potassium 407 680 Hazelnut
Magnesium 335 163 Seed
Sugars 4.34 Seed
Fiber 34.4 9.7 Seed
Copper 0.924 1.725 Hazelnut
Zinc 4.58 2.45 Seed
Starch 0.48 Hazelnut
Phosphorus 860 290 Seed
Sodium 16 0 Hazelnut
Vitamin A 54 20 Seed
Vitamin E 0.5 15.03 Hazelnut
Vitamin D 0 Hazelnut
Vitamin B1 0.62 0.643 Hazelnut
Vitamin B2 0.17 0.113 Seed
Vitamin B3 8.83 1.8 Seed
Vitamin B5 0.918 Hazelnut
Vitamin B6 0.563 Hazelnut
Vitamin B12 0 0
Vitamin K 14.2 Hazelnut
Folate 49 113 Hazelnut
Trans Fat 0.14 Hazelnut
Saturated Fat 3.33 4.464 Seed
Monounsaturated Fat 2.309 45.652 Hazelnut
Polyunsaturated fat 23.665 7.92 Seed
Tryptophan 0.436 0.193 Seed
Threonine 0.709 0.497 Seed
Isoleucine 0.801 0.545 Seed
Leucine 1.371 1.063 Seed
Lysine 0.97 0.42 Seed
Methionine 0.588 0.221 Seed
Phenylalanine 1.016 0.663 Seed
Valine 0.95 0.701 Seed
Histidine 0.531 0.432 Seed
Fructose 0.07 Hazelnut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Seed - 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.