Hazelnut vs. Dates — In-Depth Nutrition Comparison
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What are the differences between hazelnut and dates?
- Hazelnut is richer than dates in manganese, copper, vitamin E, fats, vitamin B1, iron, phosphorus, vitamin B6, protein, and magnesium.
- Hazelnut's daily need coverage for manganese is 257% more.
- Hazelnut has 301 times more vitamin E than dates. While hazelnut has 15.03mg of vitamin E, dates have only 0.05mg.
- The glycemic index of hazelnut is lower.
We used Nuts, hazelnuts or filberts and Dates, deglet noor types in this article.
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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.
| Contains more MagnesiumMagnesium | +279.1% |
| Contains more CalciumCalcium | +192.3% |
| Contains more IronIron | +360.8% |
| Contains more CopperCopper | +737.4% |
| Contains more ZincZinc | +744.8% |
| Contains more PhosphorusPhosphorus | +367.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +2256.9% |
| Contains more SeleniumSelenium | +25% |
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.
| Contains more Vitamin CVitamin C | +1475% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +29960% |
| Contains more Vitamin B1Vitamin B1 | +1136.5% |
| Contains more Vitamin B2Vitamin B2 | +71.2% |
| Contains more Vitamin B3Vitamin B3 | +41.3% |
| Contains more Vitamin B5Vitamin B5 | +55.9% |
| Contains more Vitamin B6Vitamin B6 | +241.2% |
| Contains more Vitamin KVitamin K | +425.9% |
| Contains more FolateFolate | +494.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 6.175mg | 0.262mg | 257% |
| Copper | 1.725mg | 0.206mg | 169% |
| Monounsaturated fat | 45.652g | 0.036g | 114% |
| Vitamin E | 15.03mg | 0.05mg | 100% |
| Fats | 60.75g | 0.39g | 93% |
| Polyunsaturated fat | 7.92g | 0.019g | 53% |
| Vitamin B1 | 0.643mg | 0.052mg | 49% |
| Iron | 4.7mg | 1.02mg | 46% |
| Phosphorus | 290mg | 62mg | 33% |
| Vitamin B6 | 0.563mg | 0.165mg | 31% |
| Magnesium | 163mg | 43mg | 29% |
| Protein | 14.95g | 2.45g | 25% |
| Folate | 113µg | 19µg | 24% |
| Fructose | 0.07g | 19.56g | 24% |
| Zinc | 2.45mg | 0.29mg | 20% |
| Saturated fat | 4.464g | 0.032g | 20% |
| Carbs | 16.7g | 75.03g | 19% |
| Calories | 628kcal | 282kcal | 17% |
| Vitamin K | 14.2µg | 2.7µg | 10% |
| Calcium | 114mg | 39mg | 8% |
| Vitamin C | 6.3mg | 0.4mg | 7% |
| Fiber | 9.7g | 8g | 7% |
| Vitamin B5 | 0.918mg | 0.589mg | 7% |
| Choline | 45.6mg | 6.3mg | 7% |
| Vitamin B2 | 0.113mg | 0.066mg | 4% |
| Vitamin B3 | 1.8mg | 1.274mg | 3% |
| Potassium | 680mg | 656mg | 1% |
| Selenium | 2.4µg | 3µg | 1% |
| Protein per 100 calories | 2.4g | 0.87g | N/A |
| Calories per 10 g protein | 420kcal | 1151kcal | N/A |
| Weight per 100 calories | 16g | 35g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 1.7 | N/A |
| Net carbs | 7g | 67.03g | N/A |
| Sugar | 4.34g | 63.35g | N/A |
| Starch | 0.48g | 0% | |
| Sodium | 0mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.193mg | 0.012mg | 0% |
| Threonine | 0.497mg | 0.043mg | 0% |
| Isoleucine | 0.545mg | 0.049mg | 0% |
| Leucine | 1.063mg | 0.084mg | 0% |
| Lysine | 0.42mg | 0.066mg | 0% |
| Methionine | 0.221mg | 0.022mg | 0% |
| Phenylalanine | 0.663mg | 0.05mg | 0% |
| Valine | 0.701mg | 0.071mg | 0% |
| Histidine | 0.432mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +510.2% |
| Contains more FatsFats | +15476.9% |
| Contains more CarbsCarbs | +349.3% |
| Contains more WaterWater | +286.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +126711.1% |
| Contains more Poly. FatPolyunsaturated fat | +41584.2% |
| Contains less Sat. FatSaturated fat | -99.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +467.6% |
| Contains more GlucoseGlucose | +28285.7% |
| Contains more FructoseFructose | +27842.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
