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Flax vs Hazelnut - In-Depth Nutrition Comparison

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Significant differences between Flax and Hazelnut

  • Flax 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.
  • Flax has 11 times more Selenium than Hazelnut. Flax 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 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
Flax
6
:
Contains more Iron +21.9%
Contains more Calcium +123.7%
Contains more Potassium +19.6%
Contains more Magnesium +140.5%
Contains more Zinc +77.1%
Contains more Phosphorus +121.4%
Contains more Copper +41.4%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Contains more Iron +21.9%
Contains more Calcium +123.7%
Contains more Potassium +19.6%
Contains more Magnesium +140.5%
Contains more Zinc +77.1%
Contains more Phosphorus +121.4%
Contains more Copper +41.4%
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
Flax
4
:
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +71.1%
Contains more Vitamin C +950%
Contains more Vitamin A +∞%
Contains more Vitamin E +4748.4%
Contains more Vitamin B6 +19%
Contains more Vitamin K +230.2%
Contains more Folate +29.9%
Equal in Vitamin B5 - 0.918
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
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 B1 +155.7%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +71.1%
Contains more Vitamin C +950%
Contains more Vitamin A +∞%
Contains more Vitamin E +4748.4%
Contains more Vitamin B6 +19%
Contains more Vitamin K +230.2%
Contains more Folate +29.9%
Equal in Vitamin B5 - 0.918

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax 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 Hazelnut Opinion
Calories 534kcal 628kcal Hazelnut
Protein 18.29g 14.95g Flax
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
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.73mg 4.7mg Flax
Calcium 255mg 114mg Flax
Potassium 813mg 680mg Flax
Magnesium 392mg 163mg Flax
Sugar 1.55g 4.34g Flax
Fiber 27.3g 9.7g Flax
Copper 1.22mg 1.725mg Hazelnut
Zinc 4.34mg 2.45mg Flax
Starch g 0.48g Hazelnut
Phosphorus 642mg 290mg Flax
Sodium 30mg 0mg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin E 0.31mg 15.03mg Hazelnut
Vitamin D 0µg 0µg
Vitamin B1 1.644mg 0.643mg Flax
Vitamin B2 0.161mg 0.113mg Flax
Vitamin B3 3.08mg 1.8mg Flax
Vitamin B5 0.985mg 0.918mg Flax
Vitamin B6 0.473mg 0.563mg Hazelnut
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 14.2µg Hazelnut
Folate 87µg 113µg Hazelnut
Trans Fat g g
Saturated Fat 3.663g 4.464g Flax
Monounsaturated Fat 7.527g 45.652g Hazelnut
Polyunsaturated fat 28.73g 7.92g Flax
Tryptophan 0.297mg 0.193mg Flax
Threonine 0.766mg 0.497mg Flax
Isoleucine 0.896mg 0.545mg Flax
Leucine 1.235mg 1.063mg Flax
Lysine 0.862mg 0.42mg Flax
Methionine 0.37mg 0.221mg Flax
Phenylalanine 0.957mg 0.663mg Flax
Valine 1.072mg 0.701mg Flax
Histidine 0.472mg 0.432mg Flax
Fructose 0g 0.07g Hazelnut

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
71
Hazelnut
Mineral Summary Score
181
Flax
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 food.
Protein
110%
Flax
90%
Hazelnut
Carbohydrates
29%
Flax
17%
Hazelnut
Fats
195%
Flax
280%
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
Flax is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.801g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.2)
Which food is richer in minerals?
Flax
Flax 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

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 to the foods presented on this page can be found below.

  1. Flax - 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.