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Walnut oil vs. Hazelnut — In-Depth Nutrition Comparison

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How are walnut oil and hazelnut different?

  • Hazelnut is higher than walnut oil in copper, vitamin E, iron, vitamin B1, vitamin B6, phosphorus, magnesium, fiber, and folate.
  • Hazelnut covers your daily need for copper, 192% more than walnut oil.
  • Walnut oil contains 2 times more saturated fat than hazelnut. Walnut oil contains 9.1g of saturated fat, while hazelnut contains 4.464g.
  • Hazelnut has a higher glycemic index (15) than walnut oil (0).

Oil, walnut and Nuts, hazelnuts or filberts types were used in this article.

Infographic

Walnut oil 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" 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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~0mg

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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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 +3657.5%
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 FolateFolate +∞%
Contains more CholineCholine +11300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~14.2µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 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 FatsFats +64.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 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 more Poly. FatPolyunsaturated fat +699.2%
Contains less Sat. FatSaturated fat -50.9%
Contains more Mono. FatMonounsaturated fat +100.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Hazelnut DV% diff.
Polyunsaturated fat 63.3g 7.92g 369%
Manganese 6.175mg 268%
Copper 0mg 1.725mg 192%
Vitamin E 0.4mg 15.03mg 98%
Fats 100g 60.75g 60%
Iron 0mg 4.7mg 59%
Monounsaturated fat 22.8g 45.652g 57%
Vitamin B1 0mg 0.643mg 54%
Vitamin B6 0mg 0.563mg 43%
Phosphorus 0mg 290mg 41%
Magnesium 0mg 163mg 39%
Fiber 0g 9.7g 39%
Protein 0g 14.95g 30%
Folate 0µg 113µg 28%
Zinc 0mg 2.45mg 22%
Saturated fat 9.1g 4.464g 21%
Potassium 0mg 680mg 20%
Vitamin B5 0mg 0.918mg 18%
Calories 884kcal 628kcal 13%
Calcium 0mg 114mg 11%
Vitamin B3 0mg 1.8mg 11%
Vitamin B2 0mg 0.113mg 9%
Choline 0.4mg 45.6mg 8%
Vitamin C 0mg 6.3mg 7%
Carbs 0g 16.7g 6%
Selenium 0µg 2.4µg 4%
Vitamin K 15µg 14.2µg 1%
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
Walnut oil 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
4%
Walnut oil
67%
Hazelnut
Minerals Daily Need Coverage Score
0%
Walnut oil
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 4.34g)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $3.2)
Which food is lower in Saturated fat?
Hazelnut
Hazelnut is lower in Saturated fat (difference - 4.636g)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.