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  6. Cheese vs. Hazelnut

Cheese vs. Hazelnut — In-Depth Nutrition Comparison

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How are cheese and hazelnut different?

  • Cheese is higher in calcium, selenium, and vitamin B12; however, hazelnut is richer in manganese, copper, vitamin E, iron, vitamin B1, and fiber.
  • Daily need coverage for manganese for hazelnut is 267% higher.
  • Hazelnut has less saturated fat.
  • Cheese has a lower glycemic index (0) than hazelnut (15).

Cheese, cheddar and Nuts, hazelnuts or filberts are the varieties used in this article.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +522.8%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +56.9%
Contains more SeleniumSelenium +1087.5%
Contains more MagnesiumMagnesium +503.7%
Contains more PotassiumPotassium +794.7%
Contains more IronIron +3257.1%
Contains more CopperCopper +5650%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +22770.4%

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.
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin B2Vitamin B2 +278.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2016.9%
Contains more Vitamin B1Vitamin B1 +2117.2%
Contains more Vitamin B3Vitamin B3 +2950.8%
Contains more Vitamin B5Vitamin B5 +123.9%
Contains more Vitamin B6Vitamin B6 +753%
Contains more Vitamin KVitamin K +491.7%
Contains more FolateFolate +318.5%

All nutrients comparison - raw data values

Nutrient Cheese Hazelnut DV% diff.
Manganese 0.027mg 6.175mg 267%
Copper 0.03mg 1.725mg 188%
Vitamin E 0.71mg 15.03mg 95%
Monounsaturated fat 9.246g 45.652g 91%
Saturated fat 18.867g 4.464g 65%
Calcium 710mg 114mg 60%
Iron 0.14mg 4.7mg 57%
Vitamin B1 0.029mg 0.643mg 51%
Selenium 28.5µg 2.4µg 47%
Vitamin B12 1.1µg 0µg 46%
Polyunsaturated fat 1.421g 7.92g 43%
Fats 33.31g 60.75g 42%
Fiber 0g 9.7g 39%
Vitamin B6 0.066mg 0.563mg 38%
Vitamin A 330µg 1µg 37%
Cholesterol 99mg 0mg 33%
Magnesium 27mg 163mg 32%
Sodium 653mg 0mg 28%
Phosphorus 455mg 290mg 24%
Vitamin B2 0.428mg 0.113mg 24%
Folate 27µg 113µg 22%
Potassium 76mg 680mg 18%
Protein 22.87g 14.95g 16%
Calories 404kcal 628kcal 11%
Zinc 3.64mg 2.45mg 11%
Vitamin B3 0.059mg 1.8mg 11%
Vitamin B5 0.41mg 0.918mg 10%
Vitamin K 2.4µg 14.2µg 10%
Vitamin C 0mg 6.3mg 7%
Carbs 3.09g 16.7g 5%
Choline 16.5mg 45.6mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Protein per 100 calories 5.7g 2.4g N/A
Calories per 10 g protein 177kcal 420kcal N/A
Weight per 100 calories 25g 16g N/A
Unsaturated / Saturated Fat ratio 0.57 12 N/A
Net carbs 3.09g 7g N/A
Sugar 0.48g 4.34g N/A
Starch 0.48g 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.193mg 0%
Threonine 1.044mg 0.497mg 0%
Isoleucine 1.206mg 0.545mg 0%
Leucine 1.939mg 1.063mg 0%
Lysine 1.025mg 0.42mg 0%
Methionine 0.547mg 0.221mg 0%
Phenylalanine 1.074mg 0.663mg 0%
Valine 1.404mg 0.701mg 0%
Histidine 0.547mg 0.432mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +53%
Contains more WaterWater +597.2%
Contains more OtherOther +62%
Contains more FatsFats +82.4%
Contains more CarbsCarbs +440.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +393.7%
Contains more Poly. FatPolyunsaturated fat +457.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 GlucoseGlucose +271.4%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.