Hazelnuts vs Walnuts: What Should You Choose?

Where is more calories, protein, carbs - what is more healthy?

Hazelnuts - calories, kcal, weight, nutrition
Hazelnuts - calories, kcal, weight, nutrition

Walnuts vs Hazelnuts: Nutrition Comparison

per 100gHazelnutsWalnuts
Calories628 654
Carbohydrates16.7 g13.71 g
Fat60.75 g65.21 g
Dietary fiber9.7 g6.7 g
Protein14.95 g15.23 g
Calcium114 mg98 mg
Iron4.7 mg2.9 mg
Magnessium163 mg158 mg
Phosphorus290 mg346 mg
Potassium680 mg441 mg
Zink2.45 mg3.09 mg
Vitaminium B1 (Thiamine)0.643 mg0.341 mg
Vitaminium B2 (riboflavin)0.113 mg0.15 mg
Vitaminium B3 (Niacin)1.8 mg1.125 mg
Vitaminium B50.918 mg0.57 mg
Vitaminium B60.563 mg0.537 mg
Vitaminium B9 (Folic acid)113 mg98 mg
Vitaminium C6.3 mg1.3 mg
Vitaminium E15 mg20.83 mg
Vitaminium K14.2 mg2.7 mg
Beta karoten11 mg12 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%.


  • Calories628
  • Carbohydrates16.7 g
  • Fat60.75 g
  • Dietary fiber9.7 g
  • Protein14.95 g
Hazelnuts calories per:
| ounce | single piece | handfull | cup | half cup

Calories source

  • 10% CARBS.
  • 9% PROTEIN
  • 81% FAT


  • Calories654
  • Carbohydrates13.71 g
  • Fat65.21 g
  • Dietary fiber6.7 g
  • Protein15.23 g
Walnuts calories per:
| 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
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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