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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 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.
  • Chia seeds has 23 times more Selenium than Hazelnut. Chia seeds 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

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% 3.2% 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% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +170%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Hazelnut Opinion
Calories 486kcal 628kcal Hazelnut
Protein 16.54g 14.95g Chia seeds
Fats 30.74g 60.75g Hazelnut
Vitamin C 1.6mg 6.3mg Hazelnut
Net carbs 7.72g 7g Chia seeds
Carbs 42.12g 16.7g Chia seeds
Magnesium 335mg 163mg Chia seeds
Calcium 631mg 114mg Chia seeds
Potassium 407mg 680mg Hazelnut
Iron 7.72mg 4.7mg Chia seeds
Sugar 4.34g Chia seeds
Fiber 34.4g 9.7g Chia seeds
Copper 0.924mg 1.725mg Hazelnut
Zinc 4.58mg 2.45mg Chia seeds
Starch 0.48g Hazelnut
Phosphorus 860mg 290mg Chia seeds
Sodium 16mg 0mg Hazelnut
Vitamin A 54IU 20IU Chia seeds
Vitamin A 1µg Hazelnut
Vitamin E 0.5mg 15.03mg Hazelnut
Manganese 2.723mg 6.175mg Hazelnut
Selenium 55.2µg 2.4µg Chia seeds
Vitamin B1 0.62mg 0.643mg Hazelnut
Vitamin B2 0.17mg 0.113mg Chia seeds
Vitamin B3 8.83mg 1.8mg Chia seeds
Vitamin B5 0.918mg Hazelnut
Vitamin B6 0.563mg Hazelnut
Vitamin K 14.2µg Hazelnut
Folate 49µg 113µg Hazelnut
Trans Fat 0.14g Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 3.33g 4.464g Chia seeds
Monounsaturated Fat 2.309g 45.652g Hazelnut
Polyunsaturated fat 23.665g 7.92g Chia seeds
Tryptophan 0.436mg 0.193mg Chia seeds
Threonine 0.709mg 0.497mg Chia seeds
Isoleucine 0.801mg 0.545mg Chia seeds
Leucine 1.371mg 1.063mg Chia seeds
Lysine 0.97mg 0.42mg Chia seeds
Methionine 0.588mg 0.221mg Chia seeds
Phenylalanine 1.016mg 0.663mg Chia seeds
Valine 0.95mg 0.701mg Chia seeds
Histidine 0.531mg 0.432mg Chia seeds
Fructose 0.07g Hazelnut
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
32%
Chia seeds
67%
Hazelnut
Minerals Daily Need Coverage Score
221%
Chia seeds
197%
Hazelnut

Comparison summary

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 is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 1.134g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3.2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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)

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.