Oats vs. Hazelnut — In-Depth Nutrition Comparison

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How are oats and hazelnut different?

Oats are richer in phosphorus, zinc, vitamin B1, and vitamin B5, while hazelnut is higher in copper, manganese, vitamin B6, folate, and potassium.
Hazelnut covers your daily need for copper, 122% more than oats.
Oats contain 2 times more phosphorus than hazelnut. Oats contain 523mg of phosphorus, while hazelnut contains 290mg.
Oats are lower in saturated fat.
Oats have a higher glycemic index (59) than hazelnut (15).

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

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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.

Oats

Hazelnut

Contains more ZincZinc	+62%
Contains more PhosphorusPhosphorus	+80.3%

Contains more CalciumCalcium	+111.1%
Contains more PotassiumPotassium	+58.5%
Contains more CopperCopper	+175.6%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+25.6%

~equal in Magnesium ~163mg

~equal in Iron ~4.7mg

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.

Oats

Hazelnut

Contains more Vitamin B1Vitamin B1	+18.7%
Contains more Vitamin B2Vitamin B2	+23%
Contains more Vitamin B5Vitamin B5	+46.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+87.3%
Contains more Vitamin B6Vitamin B6	+373.1%
Contains more FolateFolate	+101.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.626mg	1.725mg	122%
Monounsaturated fat	2.178g	45.652g	109%
Vitamin E		15.03mg	100%
Fats	6.9g	60.75g	83%
Manganese	4.916mg	6.175mg	55%
Polyunsaturated fat	2.535g	7.92g	36%
Vitamin B6	0.119mg	0.563mg	34%
Phosphorus	523mg	290mg	33%
Carbs	66.27g	16.7g	17%
Saturated fat	1.217g	4.464g	15%
Zinc	3.97mg	2.45mg	14%
Folate	56µg	113µg	14%
Calories	389kcal	628kcal	12%
Vitamin K		14.2µg	12%
Vitamin B1	0.763mg	0.643mg	10%
Vitamin B5	1.349mg	0.918mg	9%
Choline		45.6mg	8%
Vitamin C	0mg	6.3mg	7%
Potassium	429mg	680mg	7%
Calcium	54mg	114mg	6%
Vitamin B3	0.961mg	1.8mg	5%
Protein	16.89g	14.95g	4%
Fiber	10.6g	9.7g	4%
Selenium		2.4µg	4%
Magnesium	177mg	163mg	3%
Vitamin B2	0.139mg	0.113mg	2%
Protein per 100 calories	4.3g	2.4g	N/A
Calories per 10 g protein	230kcal	420kcal	N/A
Weight per 100 calories	26g	16g	N/A
Unsaturated / Saturated Fat ratio	3.9	12	N/A
Net carbs	55.67g	7g	N/A
Iron	4.72mg	4.7mg	0%
Sugar		4.34g	N/A
Starch		0.48g	0%
Sodium	2mg	0mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.234mg	0.193mg	0%
Threonine	0.575mg	0.497mg	0%
Isoleucine	0.694mg	0.545mg	0%
Leucine	1.284mg	1.063mg	0%
Lysine	0.701mg	0.42mg	0%
Methionine	0.312mg	0.221mg	0%
Phenylalanine	0.895mg	0.663mg	0%
Valine	0.937mg	0.701mg	0%
Histidine	0.405mg	0.432mg	0%
Fructose		0.07g	0%