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Sugar vs. Hazelnut — In-Depth Nutrition Comparison

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A recap on differences between Sugar and Hazelnut

  • Sugar has less Manganese, Copper, Vitamin E, Iron, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Fiber, and Folate.
  • Hazelnut covers your daily Manganese needs 268% more than Sugar.

Food varieties used in this article are Sugars, granulated and Nuts, hazelnuts or filberts.

Infographic

Sugar 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.
Sugar
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
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 +∞%
Contains more CalciumCalcium +11300%
Contains more PotassiumPotassium +33900%
Contains more IronIron +9300%
Contains more CopperCopper +24542.9%
Contains more ZincZinc +24400%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +154275%
Contains more SeleniumSelenium +300%

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.
Sugar
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 0% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +494.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 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 +498.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +26450%
Contains more OtherOther +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 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 SucroseSucrose +2276.2%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
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.
Sugar Hazelnut
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sugar Hazelnut Opinion
Calories 387kcal 628kcal Hazelnut
Protein 0g 14.95g Hazelnut
Fats 0g 60.75g Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Net carbs 99.98g 7g Sugar
Carbs 99.98g 16.7g Sugar
Magnesium 0mg 163mg Hazelnut
Calcium 1mg 114mg Hazelnut
Potassium 2mg 680mg Hazelnut
Iron 0.05mg 4.7mg Hazelnut
Sugar 99.8g 4.34g Hazelnut
Fiber 0g 9.7g Hazelnut
Copper 0.007mg 1.725mg Hazelnut
Zinc 0.01mg 2.45mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 0mg 290mg Hazelnut
Sodium 1mg 0mg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin A 0µg 1µg Hazelnut
Vitamin E 0mg 15.03mg Hazelnut
Manganese 0.004mg 6.175mg Hazelnut
Selenium 0.6µg 2.4µg Hazelnut
Vitamin B1 0mg 0.643mg Hazelnut
Vitamin B2 0.019mg 0.113mg Hazelnut
Vitamin B3 0mg 1.8mg Hazelnut
Vitamin B5 0mg 0.918mg Hazelnut
Vitamin B6 0mg 0.563mg Hazelnut
Vitamin K 0µg 14.2µg Hazelnut
Folate 0µg 113µg Hazelnut
Choline 0mg 45.6mg Hazelnut
Saturated Fat 0g 4.464g Sugar
Monounsaturated Fat 0g 45.652g Hazelnut
Polyunsaturated fat 0g 7.92g Hazelnut
Tryptophan 0.193mg Hazelnut
Threonine 0.497mg Hazelnut
Isoleucine 0.545mg Hazelnut
Leucine 1.063mg Hazelnut
Lysine 0.42mg Hazelnut
Methionine 0.221mg Hazelnut
Phenylalanine 0.663mg Hazelnut
Valine 0.701mg Hazelnut
Histidine 0.432mg Hazelnut
Fructose 0g 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar 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
0%
Sugar
67%
Hazelnut
Minerals Daily Need Coverage Score
1%
Sugar
197%
Hazelnut

Comparison summary

Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 4.464g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $3.1)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 95.46g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
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)

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.