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  6. Dried fruit vs. Hazelnut

Dried fruit vs. Hazelnut — In-Depth Nutrition Comparison

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Important differences between dried fruit and hazelnut

  • Hazelnut has more manganese, copper, fats, vitamin E, vitamin B1, vitamin B6, phosphorus, magnesium, protein, and folate than dried fruit.
  • Hazelnut's daily need coverage for manganese is 258% more.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of hazelnut is 15.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Nuts, hazelnuts or filberts.

Infographic

Dried fruit vs Hazelnut infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 PotassiumPotassium +70.9%
Contains more MagnesiumMagnesium +409.4%
Contains more CalciumCalcium +107.3%
Contains more IronIron +76.7%
Contains more CopperCopper +402.9%
Contains more ZincZinc +528.2%
Contains more PhosphorusPhosphorus +308.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2527.7%
~equal in Selenium ~2.4µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
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 AVitamin A +17900%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin CVitamin C +530%
Contains more Vitamin EVitamin E +247.1%
Contains more Vitamin B1Vitamin B1 +4186.7%
Contains more Vitamin B2Vitamin B2 +52.7%
Contains more Vitamin B5Vitamin B5 +77.9%
Contains more Vitamin B6Vitamin B6 +293.7%
Contains more Vitamin KVitamin K +358.1%
Contains more FolateFolate +1030%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Hazelnut DV% diff.
Manganese 0.235mg 6.175mg 258%
Copper 0.343mg 1.725mg 154%
Monounsaturated fat 0.074g 45.652g 114%
Fats 0.51g 60.75g 93%
Vitamin E 4.33mg 15.03mg 71%
Vitamin B1 0.015mg 0.643mg 52%
Polyunsaturated fat 0.074g 7.92g 52%
Vitamin B6 0.143mg 0.563mg 32%
Magnesium 32mg 163mg 31%
Phosphorus 71mg 290mg 31%
Iron 2.66mg 4.7mg 26%
Folate 10µg 113µg 26%
Protein 3.39g 14.95g 23%
Vitamin A 180µg 1µg 20%
Saturated fat 0.017g 4.464g 20%
Calories 241kcal 628kcal 19%
Zinc 0.39mg 2.45mg 19%
Fructose 12.47g 0.07g 16%
Carbs 62.64g 16.7g 15%
Potassium 1162mg 680mg 14%
Fiber 7.3g 9.7g 10%
Vitamin K 3.1µg 14.2µg 9%
Vitamin B5 0.516mg 0.918mg 8%
Vitamin C 1mg 6.3mg 6%
Calcium 55mg 114mg 6%
Choline 13.9mg 45.6mg 6%
Vitamin B3 2.589mg 1.8mg 5%
Vitamin B2 0.074mg 0.113mg 3%
Protein per 100 calories 1.4g 2.4g N/A
Calories per 10 g protein 711kcal 420kcal N/A
Weight per 100 calories 41g 16g N/A
Unsaturated / Saturated Fat ratio 8.7 12 N/A
Net carbs 55.34g 7g N/A
Sugar 53.44g 4.34g N/A
Starch 0.35g 0.48g 0%
Sodium 10mg 0mg 0%
Selenium 2.2µg 2.4µg 0%
Tryptophan 0.016mg 0.193mg 0%
Threonine 0.073mg 0.497mg 0%
Isoleucine 0.063mg 0.545mg 0%
Leucine 0.105mg 1.063mg 0%
Lysine 0.083mg 0.42mg 0%
Methionine 0.015mg 0.221mg 0%
Phenylalanine 0.062mg 0.663mg 0%
Valine 0.078mg 0.701mg 0%
Histidine 0.047mg 0.432mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +275.1%
Contains more WaterWater +481.7%
Contains more ProteinProtein +341%
Contains more FatsFats +11811.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.6%
Contains more Mono. FatMonounsaturated fat +61591.9%
Contains more Poly. FatPolyunsaturated fat +10602.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 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 +87.9%
Contains more GlucoseGlucose +47157.1%
Contains more FructoseFructose +17714.3%
Contains more StarchStarch +37.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.