Walnut vs. Chocolate Hazelnut Spread
Nutrition comparison of Walnut and Chocolate Hazelnut Spread
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
chocolate hazelnut spread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and chocolate hazelnut spread:
- Both chocolate hazelnut spread and walnut are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, chocolate hazelnut spread contains more Vitamin B12.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chocolate hazelnut spread and walnut are high in calories. Walnut has 21% more calories than chocolate hazelnut spread - chocolate hazelnut spread has 539 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is heavier in protein, much lighter in carbs and much heavier in fat compared to chocolate hazelnut spread per calorie. Walnut has a macronutrient ratio of 9:8:84 and for chocolate hazelnut spread, 4:46:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Chocolate Hazelnut Spread | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 8% | 46% |
| Fat | 84% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Chocolate hazelnut spread is high in carbohydrates and walnut has 78% less carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both chocolate hazelnut spread and walnut are high in dietary fiber. Walnut has 24% more dietary fiber than chocolate hazelnut spread - chocolate hazelnut spread has 5.4g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Chocolate hazelnut spread is high in sugar and walnut has 95% less sugar than chocolate hazelnut spread - chocolate hazelnut spread has 54.1g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 182% more protein than chocolate hazelnut spread - chocolate hazelnut spread has 5.4g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both chocolate hazelnut spread and walnut are high in saturated fat. Chocolate hazelnut spread has 364% more saturated fat than walnut - chocolate hazelnut spread has 28.4g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than chocolate hazelnut spread - walnut has 1.3mg of Vitamin C per 100 grams and chocolate hazelnut spread does not contain significant amounts.
Vitamin A
Chocolate hazelnut spread and walnut contain similar amounts of Vitamin A - chocolate hazelnut spread has 1ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Chocolate hazelnut spread has 609% more Vitamin E than walnut - chocolate hazelnut spread has 5mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Chocolate hazelnut spread and walnut contain similar amounts of Vitamin K - chocolate hazelnut spread has 1.9ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, chocolate hazelnut spread contains more Vitamin B12. Both walnut and chocolate hazelnut spread contain significant amounts of riboflavin and pantothenic acid.
| Walnut | Chocolate Hazelnut Spread | |
|---|---|---|
| Thiamin | 0.341 MG | 0.085 MG |
| Riboflavin | 0.15 MG | 0.17 MG |
| Niacin | 1.125 MG | 0.427 MG |
| Pantothenic acid | 0.57 MG | 0.357 MG |
| Vitamin B6 | 0.537 MG | 0.082 MG |
| Folate | 98 UG | 14 UG |
| Vitamin B12 | ~ | 0.27 UG |
Minerals
calcium
Both chocolate hazelnut spread and walnut are high in calcium. Chocolate hazelnut spread has a little more calcium (10%) than walnut by weight - chocolate hazelnut spread has 108mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both chocolate hazelnut spread and walnut are high in iron. Chocolate hazelnut spread has 51% more iron than walnut - chocolate hazelnut spread has 4.4mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both chocolate hazelnut spread and walnut are high in potassium. Chocolate hazelnut spread is very similar to chocolate hazelnut spread for potassium - chocolate hazelnut spread has 407mg of potassium per 100 grams and walnut has 441mg 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 walnut and chocolate hazelnut spread contain small amounts of beta-carotene and lutein + zeaxanthin.
| Walnut | Chocolate Hazelnut Spread | |
|---|---|---|
| beta-carotene | 12 UG | 1 UG |
| lutein + zeaxanthin | 9 UG | 10 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than chocolate hazelnut spread per 100 grams.
| Walnut | Chocolate Hazelnut Spread | |
|---|---|---|
| other omega 6 | 0.063 G | 1.877 G |
| linoleic acid | 38.093 G | ~ |
| Total | 38.156 G | 1.877 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Walnut or Chocolate Hazelnut Spread .
Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) .
Walnut g
()
|
Daily Values (%) |
Chocolate Hazelnut Spread g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
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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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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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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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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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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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chocolate hazelnut spread or walnut contain more calories in 100 grams?Both chocolate hazelnut spread and walnut are high in calories. Walnut has 20% more calories than chocolate hazelnut spread - chocolate hazelnut spread has 539 calories in 100g and walnut has 654 calories.
Does chocolate hazelnut spread or walnut have more carbohydrates?
By weight, chocolate hazelnut spread is high in carbohydrates and walnut has 80% fewer carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does chocolate hazelnut spread or walnut contain more calcium?
Both chocolate hazelnut spread and walnut are high in calcium. Chocolate hazelnut spread has a little more calcium ( 10%) than walnut by weight - chocolate hazelnut spread has 108mg of calcium in 100 grams and walnut has 98mg of calcium.
Does chocolate hazelnut spread or walnut contain more iron?
Both chocolate hazelnut spread and walnut are high in iron. Chocolate hazelnut spread has 50% more iron than walnut - chocolate hazelnut spread has 4.4mg of iron in 100 grams and walnut has 2.9mg of iron.
Does chocolate hazelnut spread or walnut contain more potassium?
Both chocolate hazelnut spread and walnut are high in potassium. Chocolate hazelnut spread is very similar to chocolate hazelnut spread for potassium - chocolate hazelnut spread has 407mg of potassium in 100 grams and walnut has 441mg of potassium.