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Table salt vs. Hazelnut — In-Depth Nutrition Comparison

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What are the differences between table salt and hazelnut?

  • Hazelnut is richer than table salt in manganese, copper, vitamin E, iron, vitamin B1, vitamin B6, phosphorus, fiber, and magnesium.
  • Table salt's daily need coverage for sodium is 1685% more.
  • The amount of sodium in hazelnut is lower.
  • The glycemic index of table salt is lower.

We used Salt, table and Nuts, hazelnuts or filberts types in this article.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 +16200%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +8400%
Contains more IronIron +1324.2%
Contains more CopperCopper +5650%
Contains more ZincZinc +2350%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +6075%
Contains more SeleniumSelenium +2300%

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 0% 0% 0% 0% 0% 0% 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% 0.33% 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 +∞%
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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +4258.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +2555%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Hazelnut DV% diff.
Sodium 38758mg 0mg 1685%
Manganese 0.1mg 6.175mg 264%
Copper 0.03mg 1.725mg 188%
Monounsaturated fat 0g 45.652g 114%
Vitamin E 0mg 15.03mg 100%
Fats 0g 60.75g 93%
Iron 0.33mg 4.7mg 55%
Vitamin B1 0mg 0.643mg 54%
Polyunsaturated fat 0g 7.92g 53%
Vitamin B6 0mg 0.563mg 43%
Phosphorus 0mg 290mg 41%
Magnesium 1mg 163mg 39%
Fiber 0g 9.7g 39%
Calories 0kcal 628kcal 31%
Protein 0g 14.95g 30%
Folate 0µg 113µg 28%
Zinc 0.1mg 2.45mg 21%
Potassium 8mg 680mg 20%
Saturated fat 0g 4.464g 20%
Vitamin B5 0mg 0.918mg 18%
Vitamin K 0µg 14.2µg 12%
Vitamin B3 0mg 1.8mg 11%
Calcium 24mg 114mg 9%
Vitamin B2 0mg 0.113mg 9%
Choline 0mg 45.6mg 8%
Vitamin C 0mg 6.3mg 7%
Carbs 0g 16.7g 6%
Selenium 0.1µg 2.4µg 4%
Net carbs 0g 7g N/A
Sugar 0g 4.34g N/A
Starch 0.48g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0mg 0.193mg 0%
Threonine 0mg 0.497mg 0%
Isoleucine 0mg 0.545mg 0%
Leucine 0mg 1.063mg 0%
Lysine 0mg 0.42mg 0%
Methionine 0mg 0.221mg 0%
Phenylalanine 0mg 0.663mg 0%
Valine 0mg 0.701mg 0%
Histidine 0mg 0.432mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt 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%
Table salt
67%
Hazelnut
Minerals Daily Need Coverage Score
510%
Table salt
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 4.464g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 15)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $3.1)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 38758mg)
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.