Blueberry vs. Hazelnut
Nutrition comparison of Blueberry and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and hazelnut:
- Both hazelnut and blueberry are high in dietary fiber.
- Blueberry has signficantly less saturated fat than hazelnut.
- Hazelnut has 51% less sugar than blueberry.
- Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, iron, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, 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 blueberry has 91% less calories than hazelnut - hazelnut has 646 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Hazelnut | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 91% | 10% |
| Fat | 5% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut and blueberry contain similar amounts of carbs - hazelnut has 17.6g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both hazelnut and blueberry are high in dietary fiber. Hazelnut has 292% more dietary fiber than blueberry - hazelnut has 9.4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Hazelnut has 51% less sugar than blueberry - hazelnut has 4.9g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 19 times more protein than blueberry - hazelnut has 15g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 155% more Vitamin C than hazelnut - hazelnut has 3.8mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Hazelnut and blueberry contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 25 times more Vitamin E than blueberry - hazelnut has 15.3mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than hazelnut - blueberry has 19.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Hazelnut | |
|---|---|---|
| Thiamin | 0.037 MG | 0.338 MG |
| Riboflavin | 0.041 MG | 0.123 MG |
| Niacin | 0.418 MG | 2.05 MG |
| Pantothenic acid | 0.124 MG | 0.923 MG |
| Vitamin B6 | 0.052 MG | 0.62 MG |
| Folate | 6 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 19 times more calcium than blueberry - hazelnut has 123mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 14 times more iron than blueberry - hazelnut has 4.4mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 881% more potassium than blueberry - hazelnut has 755mg of potassium per 100 grams and blueberry has 77mg 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 blueberry and hazelnut contain significant amounts of beta-carotene.
| Blueberry | Hazelnut | |
|---|---|---|
| beta-carotene | 32 UG | 36 UG |
| lutein + zeaxanthin | 80 UG | ~ |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.06 G |
| Total | 0.058 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than blueberry per 100 grams.
| Blueberry | Hazelnut | |
|---|---|---|
| linoleic acid | 0.088 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Hazelnut is high in calories and blueberry has 90% less calories than hazelnut - hazelnut has 646 calories in 100g and blueberry has 57 calories.
Does hazelnut or blueberry have more carbohydrates?
By weight, hazelnut and blueberry contain similar amounts of carbs - hazelnut has 17.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does hazelnut or blueberry contain more calcium?
Hazelnut is a rich source of calcium and it has 19 times more calcium than blueberry - hazelnut has 123mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does hazelnut or blueberry contain more iron?
Hazelnut is an abundant source of iron and it has 14 times more iron than blueberry - hazelnut has 4.4mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does hazelnut or blueberry contain more potassium?
Hazelnut is a rich source of potassium and it has 880% more potassium than blueberry - hazelnut has 755mg of potassium in 100 grams and blueberry has 77mg of potassium.