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  6. Flax seeds vs. Hazelnut

Flax seeds vs. Hazelnut — In-Depth Nutrition Comparison

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Significant differences between Flax seeds and Hazelnut

  • Flax seeds is richer in Vitamin B1, Fiber, Magnesium, Phosphorus, Selenium, Zinc, and Calcium, while Hazelnut is higher in Manganese, Vitamin E , and Copper.
  • Hazelnut covers your daily Manganese needs 161% more than Flax seeds.
  • Flax seeds has 11 times more Selenium than Hazelnut. Flax seeds has 25.4µg of Selenium, while Hazelnut has 2.4µg.

Specific food types used in this comparison are Seeds, flaxseed and Nuts, hazelnuts or filberts.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +140.5%
Contains more CalciumCalcium +123.7%
Contains more PotassiumPotassium +19.6%
Contains more IronIron +21.9%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +121.4%
Contains more SeleniumSelenium +958.3%
Contains more CopperCopper +41.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +148.8%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 B1Vitamin B1 +155.7%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +71.1%
Contains more CholineCholine +72.6%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +4748.4%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin KVitamin K +230.2%
Contains more FolateFolate +29.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.918mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 ProteinProtein +22.3%
Contains more CarbsCarbs +72.9%
Contains more WaterWater +31.1%
Contains more OtherOther +62%
Contains more FatsFats +44.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -17.9%
Contains more Poly. FatPolyunsaturated fat +262.8%
Contains more Mono. FatMonounsaturated Fat +506.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 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 GlucoseGlucose +471.4%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +265.2%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Hazelnut Opinion
Calories 534kcal 628kcal Hazelnut
Protein 18.29g 14.95g Flax seeds
Fats 42.16g 60.75g Hazelnut
Vitamin C 0.6mg 6.3mg Hazelnut
Net carbs 1.58g 7g Hazelnut
Carbs 28.88g 16.7g Flax seeds
Magnesium 392mg 163mg Flax seeds
Calcium 255mg 114mg Flax seeds
Potassium 813mg 680mg Flax seeds
Iron 5.73mg 4.7mg Flax seeds
Sugar 1.55g 4.34g Flax seeds
Fiber 27.3g 9.7g Flax seeds
Copper 1.22mg 1.725mg Hazelnut
Zinc 4.34mg 2.45mg Flax seeds
Starch 0.48g Hazelnut
Phosphorus 642mg 290mg Flax seeds
Sodium 30mg 0mg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 0.31mg 15.03mg Hazelnut
Manganese 2.482mg 6.175mg Hazelnut
Selenium 25.4µg 2.4µg Flax seeds
Vitamin B1 1.644mg 0.643mg Flax seeds
Vitamin B2 0.161mg 0.113mg Flax seeds
Vitamin B3 3.08mg 1.8mg Flax seeds
Vitamin B5 0.985mg 0.918mg Flax seeds
Vitamin B6 0.473mg 0.563mg Hazelnut
Vitamin K 4.3µg 14.2µg Hazelnut
Folate 87µg 113µg Hazelnut
Choline 78.7mg 45.6mg Flax seeds
Saturated Fat 3.663g 4.464g Flax seeds
Monounsaturated Fat 7.527g 45.652g Hazelnut
Polyunsaturated fat 28.73g 7.92g Flax seeds
Tryptophan 0.297mg 0.193mg Flax seeds
Threonine 0.766mg 0.497mg Flax seeds
Isoleucine 0.896mg 0.545mg Flax seeds
Leucine 1.235mg 1.063mg Flax seeds
Lysine 0.862mg 0.42mg Flax seeds
Methionine 0.37mg 0.221mg Flax seeds
Phenylalanine 0.957mg 0.663mg Flax seeds
Valine 1.072mg 0.701mg Flax seeds
Histidine 0.472mg 0.432mg Flax seeds
Fructose 0g 0.07g Hazelnut
Omega-6 - Eicosadienoic acid 0.007g 0g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
67%
Hazelnut
Minerals Daily Need Coverage Score
191%
Flax seeds
197%
Hazelnut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 0.801g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.2)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.