Dates vs. Hazelnut
Nutrition comparison of Dates and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and hazelnut:
- Both dates and hazelnut are high in calcium, calories, dietary fiber and potassium.
- Date has signficantly less saturated fat than hazelnut.
- Hazelnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) 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 dates and hazelnut are high in calories. Hazelnut has 133% more calories than date - date has 277 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Dates has a macronutrient ratio of 2:98:0 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Hazelnut | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 98% | 10% |
| Fat | ~ | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and hazelnut has 77% less carbohydrates than date - date has 75g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both dates and hazelnut are high in dietary fiber. Hazelnut has 40% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Date is high in sugar and hazelnut has 93% less sugar than date - date has 66.5g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 730% more protein than date - date has 1.8g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Date has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than date - hazelnut has 3.8mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and hazelnut contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and hazelnut has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than date - hazelnut has 15.3mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and hazelnut contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, Vitamin B6 and folate. Both dates and hazelnut contain significant amounts of niacin and pantothenic acid.
| Dates | Hazelnut | |
|---|---|---|
| Thiamin | 0.05 MG | 0.338 MG |
| Riboflavin | 0.06 MG | 0.123 MG |
| Niacin | 1.61 MG | 2.05 MG |
| Pantothenic acid | 0.805 MG | 0.923 MG |
| Vitamin B6 | 0.249 MG | 0.62 MG |
| Folate | 15 UG | 88 UG |
Minerals
calcium
Both dates and hazelnut are high in calcium. Hazelnut has 92% more calcium than date - date has 64mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 387% more iron than date - date has 0.9mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both dates and hazelnut are high in potassium. Hazelnut has a little more potassium (8%) than date by weight - date has 696mg of potassium per 100 grams and hazelnut has 755mg 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,
| Dates | Hazelnut | |
|---|---|---|
| beta-carotene | 89 UG | 36 UG |
| lutein + zeaxanthin | 23 UG | ~ |
| alpha-carotene | ~ | 1 UG |
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.
Dates 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 dates or hazelnut contain more calories in 100 grams?Both dates and hazelnut are high in calories. Hazelnut has 130% more calories than date - date has 277 calories in 100g and hazelnut has 646 calories.
Does dates or hazelnut have more carbohydrates?
By weight, date is high in carbohydrates and hazelnut has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does dates or hazelnut contain more calcium?
Both dates and hazelnut are high in calcium. Hazelnut has 90% more calcium than date - date has 64mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does dates or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 390% more iron than date - date has 0.9mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does dates or hazelnut contain more potassium?
Both dates and hazelnut are high in potassium. Hazelnut has a little more potassium ( 10%) than date by weight - date has 696mg of potassium in 100 grams and hazelnut has 755mg of potassium.