Hazelnuts vs Walnuts: What Should You Choose?
Where is more calories, protein, carbs - what is more healthy?
Walnuts vs Hazelnuts: Nutrition Comparison
| per 100g | Hazelnuts | Walnuts |
|---|---|---|
| Calories | 628 | 654 |
| Carbohydrates | 16.7 g | 13.71 g |
| Fat | 60.75 g | 65.21 g |
| Dietary fiber | 9.7 g | 6.7 g |
| Protein | 14.95 g | 15.23 g |
| Calcium | 114 mg | 98 mg |
| Iron | 4.7 mg | 2.9 mg |
| Magnessium | 163 mg | 158 mg |
| Phosphorus | 290 mg | 346 mg |
| Potassium | 680 mg | 441 mg |
| Zink | 2.45 mg | 3.09 mg |
| Vitaminium B1 (Thiamine) | 0.643 mg | 0.341 mg |
| Vitaminium B2 (riboflavin) | 0.113 mg | 0.15 mg |
| Vitaminium B3 (Niacin) | 1.8 mg | 1.125 mg |
| Vitaminium B5 | 0.918 mg | 0.57 mg |
| Vitaminium B6 | 0.563 mg | 0.537 mg |
| Vitaminium B9 (Folic acid) | 113 mg | 98 mg |
| Vitaminium C | 6.3 mg | 1.3 mg |
| Vitaminium E | 15 mg | 20.83 mg |
| Vitaminium K | 14.2 mg | 2.7 mg |
| Beta karoten | 11 mg | 12 mg |
Less Calories in Hazelnuts
At first glance, you can see that in hazelnuts is just a little less calories than in walnuts.
Hazelnuts has 628 kcal per 100g and walnuts 654 kcal per 100g so it is pretty easy to calculate that the difference is about 4%.
In hazelnuts and in walnuts most calories came from fat.
See tables below to compare hazelnuts with walnuts in details.
Hazelnuts And Walnuts Nutrition Difference
- Calories:
walnuts - 4% more than hazelnuts - Carbohydrates:
hazelnuts - 22% more than walnuts - Fat:
walnuts - 7% more than hazelnuts - Dietary fiber:
hazelnuts - 45% more than walnuts - Protein:
walnuts - 2% more than hazelnuts
Less protein in hazelnuts
It is aslo easy to see see that in hazelnuts is less protein than in walnuts.
There is 15.23g per 100g of walnuts and 14.95g per 100g of hazelnuts so using simple math we can see that difference is about 2%.
More carbohydrates in hazelnuts
In hazelnuts is more carbohydrates than in walnuts.
There is 13.71g/100g of carbohydrates in walnuts and 16.7g/100g in hazelnuts so let me do the math for you again - difference is about 22%.
Less fat in hazelnuts
In hazelnuts is less fats than in walnuts.
The tables above show us that there is 65.21g/100g of fats in walnuts and 60.75g/100g in hazelnuts. In this case difference is about 7%.
Hazelnuts
628kcal- Calories628
- Carbohydrates16.7 g
- Fat60.75 g
- Dietary fiber9.7 g
- Protein14.95 g
100g | ounce | single piece | handfull | cup | half cup
Calories source
- 10% CARBS.
- 9% PROTEIN
- 81% FAT
Walnuts
654kcal- Calories654
- Carbohydrates13.71 g
- Fat65.21 g
- Dietary fiber6.7 g
- Protein15.23 g
100g | ounce | single piece | handfull | cup | chopped | cup | half cup
Calories source
- 8% CARBS
- 9% PROTEIN
- 84% FAT
Vitamins: walnuts vs hazelnuts
- Vitaminium B1 (Thiamine):
hazelnuts - 89% more than walnuts - Vitaminium B2 (riboflavin):
walnuts - 33% more than hazelnuts - Vitaminium B3 (Niacin):
hazelnuts - 60% more than walnuts - Vitaminium B5:
hazelnuts - 61% more than walnuts - Vitaminium B6:
hazelnuts - 5% more than walnuts - Vitaminium B9 (Folic acid):
hazelnuts - 15% more than walnuts - Vitaminium C:
hazelnuts - 385% more than walnuts - Vitaminium E:
walnuts - 39% more than hazelnuts - Vitaminium K:
hazelnuts - 426% more than walnuts - Beta karoten:
walnuts - 9% more than hazelnuts
Minerals: hazelnuts vs walnuts
- Calcium:
hazelnuts - 16% more than walnuts - Iron:
hazelnuts - 62% more than walnuts - Magnessium:
hazelnuts - 3% more than walnuts - Phosphorus:
walnuts - 19% more than hazelnuts - Potassium:
hazelnuts - 54% more than walnuts - Zink:
walnuts - 26% more than hazelnuts
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- Calories in Peanuts
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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