Walnut vs. Hazelnut — In-Depth Nutrition Comparison
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A recap on the differences between walnut and hazelnut
- Walnut has more phosphorus; however, hazelnut is higher in manganese, vitamin E, vitamin B1, iron, copper, fiber, vitamin K, and potassium.
- Hazelnut covers your daily manganese needs 120% more than walnut.
- The glycemic index of hazelnut is higher.
Food varieties used in this article are Nuts, walnuts, english and Nuts, hazelnuts or filberts.
Infographic
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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.
| Contains more ZincZinc | +26.1% |
| Contains more PhosphorusPhosphorus | +19.3% |
| Contains more SeleniumSelenium | +104.2% |
| Contains more CalciumCalcium | +16.3% |
| Contains more PotassiumPotassium | +54.2% |
| Contains more IronIron | +61.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +80.9% |
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.
| Contains more Vitamin B2Vitamin B2 | +32.7% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 7.92g | 262% |
| Manganese | 3.414mg | 6.175mg | 120% |
| Vitamin E | 0.7mg | 15.03mg | 96% |
| Monounsaturated fat | 8.933g | 45.652g | 92% |
| Vitamin B1 | 0.341mg | 0.643mg | 25% |
| Iron | 2.91mg | 4.7mg | 22% |
| Copper | 1.586mg | 1.725mg | 15% |
| Fiber | 6.7g | 9.7g | 12% |
| Vitamin K | 2.7µg | 14.2µg | 10% |
| Phosphorus | 346mg | 290mg | 8% |
| Saturated fat | 6.126g | 4.464g | 8% |
| Fats | 65.21g | 60.75g | 7% |
| Potassium | 441mg | 680mg | 7% |
| Vitamin B5 | 0.57mg | 0.918mg | 7% |
| Vitamin C | 1.3mg | 6.3mg | 6% |
| Zinc | 3.09mg | 2.45mg | 6% |
| Selenium | 4.9µg | 2.4µg | 5% |
| Vitamin B3 | 1.125mg | 1.8mg | 4% |
| Folate | 98µg | 113µg | 4% |
| Vitamin B2 | 0.15mg | 0.113mg | 3% |
| Calcium | 98mg | 114mg | 2% |
| Vitamin B6 | 0.537mg | 0.563mg | 2% |
| Calories | 654kcal | 628kcal | 1% |
| Protein | 15.23g | 14.95g | 1% |
| Carbs | 13.71g | 16.7g | 1% |
| Magnesium | 158mg | 163mg | 1% |
| Choline | 39.2mg | 45.6mg | 1% |
| Protein per 100 calories | 2.3g | 2.4g | N/A |
| Calories per 10 g protein | 429kcal | 420kcal | N/A |
| Weight per 100 calories | 15g | 16g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 12 | N/A |
| Net carbs | 7.01g | 7g | N/A |
| Sugar | 2.61g | 4.34g | N/A |
| Starch | 0.06g | 0.48g | 0% |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.17mg | 0.193mg | 0% |
| Threonine | 0.596mg | 0.497mg | 0% |
| Isoleucine | 0.625mg | 0.545mg | 0% |
| Leucine | 1.17mg | 1.063mg | 0% |
| Lysine | 0.424mg | 0.42mg | 0% |
| Methionine | 0.236mg | 0.221mg | 0% |
| Phenylalanine | 0.711mg | 0.663mg | 0% |
| Valine | 0.753mg | 0.701mg | 0% |
| Histidine | 0.391mg | 0.432mg | 0% |
| Fructose | 0.09g | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +21.8% |
| Contains more WaterWater | +30.5% |
| Contains more OtherOther | +28.7% |
~equal in
Protein
~14.95g
~equal in
Fats
~60.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +495.6% |
| Contains less Sat. FatSaturated fat | -27.1% |
| Contains more Mono. FatMonounsaturated fat | +411% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +14.3% |
| Contains more FructoseFructose | +28.6% |
| Contains more StarchStarch | +700% |
| Contains more SucroseSucrose | +72.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
