Chia Seeds vs. Hazelnut
Nutrition comparison of Chia Seeds and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and hazelnut:
- Both chia seeds and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chia seed has more niacin, however, hazelnut contains more pantothenic acid and Vitamin B6.
- Hazelnut is an excellent source of Vitamin E.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and hazelnut are high in calories. Hazelnut has 33% more calories than chia seed - chia seed has 486 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, chia seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Hazelnut | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 33% | 10% |
| Fat | 54% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and hazelnut has 58% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both chia seeds and hazelnut are high in dietary fiber. Chia seed has 266% more dietary fiber than hazelnut - chia seed has 34.4g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Chia seed has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and hazelnut are high in protein. Chia seed has a little more protein (10%) than hazelnut by weight - chia seed has 16.5g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Chia seed has 26% less saturated fat than hazelnut - chia seed has 3.3g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
trans fat
Both chia seeds and hazelnut are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and hazelnut contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Hazelnut and chia seeds contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 29 times more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
The B Vitamins
Chia seed has more niacin, however, hazelnut contains more pantothenic acid and Vitamin B6. Both chia seeds and hazelnut contain significant amounts of thiamin, riboflavin and folate.
| Chia Seeds | Hazelnut | |
|---|---|---|
| Thiamin | 0.62 MG | 0.338 MG |
| Riboflavin | 0.17 MG | 0.123 MG |
| Niacin | 8.83 MG | 2.05 MG |
| Pantothenic acid | ~ | 0.923 MG |
| Vitamin B6 | ~ | 0.62 MG |
| Folate | 49 UG | 88 UG |
Minerals
calcium
Both chia seeds and hazelnut are high in calcium. Chia seed has 413% more calcium than hazelnut - chia seed has 631mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both chia seeds and hazelnut are high in iron. Chia seed has 76% more iron than hazelnut - chia seed has 7.7mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both chia seeds and hazelnut are high in potassium. Hazelnut has 86% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Chia Seeds | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.06 G |
| Total | 17.83 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, both chia seeds and hazelnut contain significant amounts of linoleic acid.
| Chia Seeds | Hazelnut | |
|---|---|---|
| other omega 6 | 0.093 G | 0.06 G |
| linoleic acid | 5.835 G | 8.403 G |
| Total | 5.928 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.
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Chia Seeds g
()
|
Daily Values (%) |
Hazelnut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or hazelnut contain more calories in 100 grams?Both chia seeds and hazelnut are high in calories. Hazelnut has 30% more calories than chia seed - chia seed has 486 calories in 100g and hazelnut has 646 calories.
Does chia seeds or hazelnut have more carbohydrates?
By weight, chia seed is high in carbohydrates and hazelnut has 60% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does chia seeds or hazelnut contain more calcium?
Both chia seeds and hazelnut are high in calcium. Chia seed has 410% more calcium than hazelnut - chia seed has 631mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does chia seeds or hazelnut contain more iron?
Both chia seeds and hazelnut are high in iron. Chia seed has 80% more iron than hazelnut - chia seed has 7.7mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does chia seeds or hazelnut contain more potassium?
Both chia seeds and hazelnut are high in potassium. Hazelnut has 90% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and hazelnut has 755mg of potassium.