Hazelnut vs. Walnut — In-Depth Nutrition Comparison
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A recap on the differences between hazelnut and walnut
- Hazelnut has more manganese, vitamin E, vitamin B1, iron, copper, fiber, vitamin K, and potassium; however, walnut is higher in phosphorus.
- Hazelnut covers your daily manganese needs 120% more than walnut.
- Walnut contains 21 times less vitamin E than hazelnut. Hazelnut contains 15.03mg of vitamin E, while walnut contains 0.7mg.
- Hazelnut has less saturated fat.
- The glycemic index of hazelnut is higher.
Food varieties used in this article are Nuts, hazelnuts or filberts and Nuts, walnuts, english.
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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 CalciumCalcium | +16.3% |
| Contains more PotassiumPotassium | +54.2% |
| Contains more IronIron | +61.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +80.9% |
| Contains more ZincZinc | +26.1% |
| Contains more PhosphorusPhosphorus | +19.3% |
| Contains more SeleniumSelenium | +104.2% |
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 | +384.6% |
| Contains more Vitamin EVitamin E | +2047.1% |
| Contains more Vitamin B1Vitamin B1 | +88.6% |
| Contains more Vitamin B3Vitamin B3 | +60% |
| Contains more Vitamin B5Vitamin B5 | +61.1% |
| Contains more Vitamin KVitamin K | +425.9% |
| Contains more FolateFolate | +15.3% |
| Contains more Vitamin B2Vitamin B2 | +32.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 7.92g | 47.174g | 262% |
| Manganese | 6.175mg | 3.414mg | 120% |
| Vitamin E | 15.03mg | 0.7mg | 96% |
| Monounsaturated fat | 45.652g | 8.933g | 92% |
| Vitamin B1 | 0.643mg | 0.341mg | 25% |
| Iron | 4.7mg | 2.91mg | 22% |
| Copper | 1.725mg | 1.586mg | 15% |
| Fiber | 9.7g | 6.7g | 12% |
| Vitamin K | 14.2µg | 2.7µg | 10% |
| Phosphorus | 290mg | 346mg | 8% |
| Saturated fat | 4.464g | 6.126g | 8% |
| Fats | 60.75g | 65.21g | 7% |
| Potassium | 680mg | 441mg | 7% |
| Vitamin B5 | 0.918mg | 0.57mg | 7% |
| Vitamin C | 6.3mg | 1.3mg | 6% |
| Zinc | 2.45mg | 3.09mg | 6% |
| Selenium | 2.4µg | 4.9µg | 5% |
| Vitamin B3 | 1.8mg | 1.125mg | 4% |
| Folate | 113µg | 98µg | 4% |
| Vitamin B2 | 0.113mg | 0.15mg | 3% |
| Calcium | 114mg | 98mg | 2% |
| Vitamin B6 | 0.563mg | 0.537mg | 2% |
| Calories | 628kcal | 654kcal | 1% |
| Protein | 14.95g | 15.23g | 1% |
| Carbs | 16.7g | 13.71g | 1% |
| Magnesium | 163mg | 158mg | 1% |
| Choline | 45.6mg | 39.2mg | 1% |
| Protein per 100 calories | 2.4g | 2.3g | N/A |
| Calories per 10 g protein | 420kcal | 429kcal | N/A |
| Weight per 100 calories | 16g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 9.2 | N/A |
| Net carbs | 7g | 7.01g | N/A |
| Sugar | 4.34g | 2.61g | N/A |
| Starch | 0.48g | 0.06g | 0% |
| Sodium | 0mg | 2mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.193mg | 0.17mg | 0% |
| Threonine | 0.497mg | 0.596mg | 0% |
| Isoleucine | 0.545mg | 0.625mg | 0% |
| Leucine | 1.063mg | 1.17mg | 0% |
| Lysine | 0.42mg | 0.424mg | 0% |
| Methionine | 0.221mg | 0.236mg | 0% |
| Phenylalanine | 0.663mg | 0.711mg | 0% |
| Valine | 0.701mg | 0.753mg | 0% |
| Histidine | 0.432mg | 0.391mg | 0% |
| Fructose | 0.07g | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +21.8% |
| Contains more WaterWater | +30.5% |
~equal in
Protein
~15.23g
~equal in
Fats
~65.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27.1% |
| Contains more Mono. FatMonounsaturated fat | +411% |
| Contains more Poly. FatPolyunsaturated fat | +495.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +700% |
| Contains more SucroseSucrose | +72.8% |
| Contains more GlucoseGlucose | +14.3% |
| Contains more FructoseFructose | +28.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
