Cranberry vs. Hazelnut
Nutrition comparison of Cranberry and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and hazelnut:
- Both hazelnut and cranberry are high in dietary fiber.
- Cranberry has signficantly less saturated fat than hazelnut.
- Cranberry is a great source of Vitamin C.
- 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: Cranberry (Cranberries, 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 cranberry has 93% less calories than hazelnut - hazelnut has 646 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Hazelnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 95% | 10% |
| Fat | 2% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut and cranberry contain similar amounts of carbs - hazelnut has 17.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both hazelnut and cranberry are high in dietary fiber. Hazelnut has 161% more dietary fiber than cranberry - hazelnut has 9.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Hazelnut and cranberry contain similar amounts of sugar - hazelnut has 4.9g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 31 times more protein than cranberry - hazelnut has 15g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Cranberry has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 268% more Vitamin C than hazelnut - hazelnut has 3.8mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Hazelnut and cranberry contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 10 times more Vitamin E than cranberry - hazelnut has 15.3mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cranberry and hazelnut contain similar amounts of Vitamin K - cranberry has 5ug 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.
| Cranberry | Hazelnut | |
|---|---|---|
| Thiamin | 0.012 MG | 0.338 MG |
| Riboflavin | 0.02 MG | 0.123 MG |
| Niacin | 0.101 MG | 2.05 MG |
| Pantothenic acid | 0.295 MG | 0.923 MG |
| Vitamin B6 | 0.057 MG | 0.62 MG |
| Folate | 1 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 14 times more calcium than cranberry - hazelnut has 123mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 18 times more iron than cranberry - hazelnut has 4.4mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 844% more potassium than cranberry - hazelnut has 755mg of potassium per 100 grams and cranberry has 80mg 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 cranberry and hazelnut contain significant amounts of beta-carotene.
| Cranberry | Hazelnut | |
|---|---|---|
| beta-carotene | 38 UG | 36 UG |
| lutein + zeaxanthin | 91 UG | ~ |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.06 G |
| Total | 0.022 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than cranberry per 100 grams.
| Cranberry | Hazelnut | |
|---|---|---|
| linoleic acid | 0.033 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.033 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.
Cranberry 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 cranberry contain more calories in 100 grams?Hazelnut is high in calories and cranberry has 90% less calories than hazelnut - hazelnut has 646 calories in 100g and cranberry has 46 calories.
Does hazelnut or cranberry have more carbohydrates?
By weight, hazelnut and cranberry contain similar amounts of carbs - hazelnut has 17.6g of carbs for 100g and cranberry has 12g of carbohydrates.
Does hazelnut or cranberry contain more calcium?
Hazelnut is a rich source of calcium and it has 14 times more calcium than cranberry - hazelnut has 123mg of calcium in 100 grams and cranberry has 8mg of calcium.
Does hazelnut or cranberry contain more iron?
Hazelnut is an abundant source of iron and it has 18 times more iron than cranberry - hazelnut has 4.4mg of iron in 100 grams and cranberry has 0.23mg of iron.
Does hazelnut or cranberry contain more potassium?
Hazelnut is a rich source of potassium and it has 840% more potassium than cranberry - hazelnut has 755mg of potassium in 100 grams and cranberry has 80mg of potassium.