Coconut vs. Hazelnut
Nutrition comparison of Coconut and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and hazelnut:
- Both coconut and hazelnut are high in calories, dietary fiber, iron and potassium.
- Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, 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
Both coconut and hazelnut are high in calories. Hazelnut has 82% more calories than coconut - coconut has 354 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, coconut is lighter in protein, heavier in carbs and similar to hazelnut for fat. Coconut has a macronutrient ratio of 4:16:80 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Hazelnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 16% | 10% |
| Fat | 80% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and hazelnut contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both coconut and hazelnut are high in dietary fiber. Hazelnut has a little more dietary fiber (4%) than coconut by weight - coconut has 9g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Coconut and hazelnut contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 351% more protein than coconut - coconut has 3.3g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Coconut is high in saturated fat and hazelnut has 85% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Coconut and hazelnut contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Hazelnut and coconut contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 62 times more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Coconut and hazelnut contain similar amounts of Vitamin K - coconut has 0.2ug 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.
| Coconut | Hazelnut | |
|---|---|---|
| Thiamin | 0.066 MG | 0.338 MG |
| Riboflavin | 0.02 MG | 0.123 MG |
| Niacin | 0.54 MG | 2.05 MG |
| Pantothenic acid | 0.3 MG | 0.923 MG |
| Vitamin B6 | 0.054 MG | 0.62 MG |
| Folate | 26 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 779% more calcium than coconut - coconut has 14mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both coconut and hazelnut are high in iron. Hazelnut has 80% more iron than coconut - coconut has 2.4mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both coconut and hazelnut are high in potassium. Hazelnut has 112% more potassium than coconut - coconut has 356mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than coconut per 100 grams.
| Coconut | Hazelnut | |
|---|---|---|
| linoleic acid | 0.366 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.366 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.
Coconut 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 coconut or hazelnut contain more calories in 100 grams?Both coconut and hazelnut are high in calories. Hazelnut has 80% more calories than coconut - coconut has 354 calories in 100g and hazelnut has 646 calories.
Does coconut or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 780% more calcium than coconut - coconut has 14mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does coconut or hazelnut contain more iron?
Both coconut and hazelnut are high in iron. Hazelnut has 80% more iron than coconut - coconut has 2.4mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does coconut or hazelnut contain more potassium?
Both coconut and hazelnut are high in potassium. Hazelnut has 110% more potassium than coconut - coconut has 356mg of potassium in 100 grams and hazelnut has 755mg of potassium.