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Sunflower seed vs Hazelnut - In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Hazelnut?

  • Sunflower seed is richer in Vitamin E , Selenium, Vitamin B1, Vitamin B6, Phosphorus, Vitamin B3, Magnesium, Folate, and Zinc, yet Hazelnut is richer in Manganese.
  • Hazelnut's daily need coverage for Manganese is 184% higher.
  • Sunflower seed has 22 times more Selenium than Hazelnut. Sunflower seed has 53µg of Selenium, while Hazelnut has 2.4µg.

We used Seeds, sunflower seed kernels, dried and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Sunflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +11.7%
Contains more Magnesium +99.4%
Contains more Zinc +104.1%
Contains more Phosphorus +127.6%
Contains more Calcium +46.2%
Contains less Sodium -100%
Equal in Potassium - 680
Equal in Copper - 1.725
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Contains more Iron +11.7%
Contains more Magnesium +99.4%
Contains more Zinc +104.1%
Contains more Phosphorus +127.6%
Contains more Calcium +46.2%
Contains less Sodium -100%
Equal in Potassium - 680
Equal in Copper - 1.725

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
:
Contains more Vitamin A +150%
Contains more Vitamin E +134%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +214.2%
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +138.9%
Contains more Folate +100.9%
Contains more Vitamin C +350%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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 A +150%
Contains more Vitamin E +134%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +214.2%
Contains more Vitamin B3 +363.1%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +138.9%
Contains more Folate +100.9%
Contains more Vitamin C +350%
Contains more Vitamin K +∞%

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.
Sunflower seed Hazelnut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Hazelnut Opinion
Calories 584kcal 628kcal Hazelnut
Protein 20.78g 14.95g Sunflower seed
Fats 51.46g 60.75g Hazelnut
Vitamin C 1.4mg 6.3mg Hazelnut
Net carbs 11.4g 7g Sunflower seed
Carbs 20g 16.7g Sunflower seed
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.25mg 4.7mg Sunflower seed
Calcium 78mg 114mg Hazelnut
Potassium 645mg 680mg Hazelnut
Magnesium 325mg 163mg Sunflower seed
Sugar 2.62g 4.34g Sunflower seed
Fiber 8.6g 9.7g Hazelnut
Copper 1.8mg 1.725mg Sunflower seed
Zinc 5mg 2.45mg Sunflower seed
Starch g 0.48g Hazelnut
Phosphorus 660mg 290mg Sunflower seed
Sodium 9mg 0mg Hazelnut
Vitamin A 50IU 20IU Sunflower seed
Vitamin E 35.17mg 15.03mg Sunflower seed
Vitamin D 0µg 0µg
Vitamin B1 1.48mg 0.643mg Sunflower seed
Vitamin B2 0.355mg 0.113mg Sunflower seed
Vitamin B3 8.335mg 1.8mg Sunflower seed
Vitamin B5 1.13mg 0.918mg Sunflower seed
Vitamin B6 1.345mg 0.563mg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 14.2µg Hazelnut
Folate 227µg 113µg Sunflower seed
Trans Fat g g
Saturated Fat 4.455g 4.464g Sunflower seed
Monounsaturated Fat 18.528g 45.652g Hazelnut
Polyunsaturated fat 23.137g 7.92g Sunflower seed
Tryptophan 0.348mg 0.193mg Sunflower seed
Threonine 0.928mg 0.497mg Sunflower seed
Isoleucine 1.139mg 0.545mg Sunflower seed
Leucine 1.659mg 1.063mg Sunflower seed
Lysine 0.937mg 0.42mg Sunflower seed
Methionine 0.494mg 0.221mg Sunflower seed
Phenylalanine 1.169mg 0.663mg Sunflower seed
Valine 1.315mg 0.701mg Sunflower seed
Histidine 0.632mg 0.432mg Sunflower seed
Fructose g 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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
156
Sunflower seed
71
Hazelnut
Mineral Summary Score
191
Sunflower seed
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
125%
Sunflower seed
90%
Hazelnut
Carbohydrates
20%
Sunflower seed
17%
Hazelnut
Fats
238%
Sunflower seed
280%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 0.0090000000000003g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.6)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.