Banana vs. Hazelnut
Nutrition comparison of Banana and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and hazelnut:
- Both hazelnut and banana are high in dietary fiber and potassium.
- Banana has signficantly less saturated fat than hazelnut.
- Hazelnut has 60% less sugar than banana.
- Hazelnut has more thiamin, niacin, pantothenic acid and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and banana has 86% less calories than hazelnut - hazelnut has 646 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Banana has a macronutrient ratio of 5:93:3 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Hazelnut | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 93% | 10% |
| Fat | 3% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut and banana contain similar amounts of carbs - hazelnut has 17.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both hazelnut and banana are high in dietary fiber. Hazelnut has 262% more dietary fiber than banana - hazelnut has 9.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Hazelnut has 60% less sugar than banana - hazelnut has 4.9g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 12 times more protein than banana - hazelnut has 15g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 129% more Vitamin C than hazelnut - hazelnut has 3.8mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Hazelnut and banana contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 151 times more Vitamin E than banana - hazelnut has 15.3mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Banana and hazelnut contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin, pantothenic acid and folate. Both banana and hazelnut contain significant amounts of riboflavin and Vitamin B6.
| Banana | Hazelnut | |
|---|---|---|
| Thiamin | 0.031 MG | 0.338 MG |
| Riboflavin | 0.073 MG | 0.123 MG |
| Niacin | 0.665 MG | 2.05 MG |
| Pantothenic acid | 0.334 MG | 0.923 MG |
| Vitamin B6 | 0.367 MG | 0.62 MG |
| Folate | 20 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 23 times more calcium than banana - hazelnut has 123mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 15 times more iron than banana - hazelnut has 4.4mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both hazelnut and banana are high in potassium. Hazelnut has 111% more potassium than banana - hazelnut has 755mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both banana and hazelnut contain significant amounts of beta-carotene.
| Banana | Hazelnut | |
|---|---|---|
| beta-carotene | 26 UG | 36 UG |
| alpha-carotene | 25 UG | 1 UG |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.06 G |
| Total | 0.027 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than banana per 100 grams.
| Banana | Hazelnut | |
|---|---|---|
| linoleic acid | 0.046 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.046 G | 8.463 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Banana g
()
|
Daily Values (%) |
Hazelnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does hazelnut or banana contain more calories in 100 grams?Hazelnut is high in calories and banana has 90% less calories than hazelnut - hazelnut has 646 calories in 100g and banana has 89 calories.
Does hazelnut or banana have more carbohydrates?
By weight, hazelnut and banana contain similar amounts of carbs - hazelnut has 17.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does hazelnut or banana contain more calcium?
Hazelnut is a rich source of calcium and it has 23 times more calcium than banana - hazelnut has 123mg of calcium in 100 grams and banana has 5mg of calcium.
Does hazelnut or banana contain more iron?
Hazelnut is an abundant source of iron and it has 15 times more iron than banana - hazelnut has 4.4mg of iron in 100 grams and banana has 0.26mg of iron.
Does hazelnut or banana contain more potassium?
Both hazelnut and banana are high in potassium. Hazelnut has 110% more potassium than banana - hazelnut has 755mg of potassium in 100 grams and banana has 358mg of potassium.