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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
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.
Seed
6
:
Contains more Calcium +453.5%
Contains more Iron +64.3%
Contains more Magnesium +105.5%
Contains more Phosphorus +196.6%
Contains more Zinc +86.9%
Contains more Selenium +2200%
Contains more Potassium +67.1%
Contains less Sodium -100%
Contains more Copper +86.7%
Contains more Manganese +126.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Calcium +453.5%
Contains more Iron +64.3%
Contains more Magnesium +105.5%
Contains more Phosphorus +196.6%
Contains more Zinc +86.9%
Contains more Selenium +2200%
Contains more Potassium +67.1%
Contains less Sodium -100%
Contains more Copper +86.7%
Contains more Manganese +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.
Seed
3
:
Contains more Vitamin A +170%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +390.6%
Contains more Vitamin E +2906%
Contains more Vitamin C +293.8%
Contains more Folate +130.6%
Equal in Vitamin B1 - 0.643
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 A +170%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +390.6%
Contains more Vitamin E +2906%
Contains more Vitamin C +293.8%
Contains more Folate +130.6%
Equal in Vitamin B1 - 0.643

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
4
:
Contains more Protein +10.6%
Contains more Carbs +152.2%
Contains more Other +109.6%
Contains more Fats +97.6%
Equal in Protein - 14.95
Equal in Water - 5.31
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 Protein +10.6%
Contains more Carbs +152.2%
Contains more Other +109.6%
Contains more Fats +97.6%
Equal in Protein - 14.95
Equal in Water - 5.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
Contains less Saturated Fat -25.4%
Contains more Polyunsaturated fat +198.8%
Contains more Monounsaturated Fat +1877.1%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -25.4%
Contains more Polyunsaturated fat +198.8%
Contains more Monounsaturated 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.
Seed Hazelnut
Lower in Sugar 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Hazelnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Seed
67%
Hazelnut
Minerals Daily Need Coverage Score
221%
Seed
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (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)

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. 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.