Egg vs. Hazelnut
Nutrition comparison of Egg and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and hazelnut:
- Both hazelnut and egg are high in calcium, calories and protein.
- Egg has 12.2 times less sugar than hazelnut.
- Egg has 23.4 times less carbohydrates than hazelnut.
- Egg has more lutein + zeaxanthin than hazelnut, however, hazelnut contains more beta-carotene than egg.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than hazelnut.
- Hazelnut has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin and Vitamin B12.
- Hazelnut is an excellent source of Vitamin E, dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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 hazelnut and egg are high in calories. Hazelnut has 352% more calories than egg - hazelnut has 646 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to hazelnut per calorie. Egg has a macronutrient ratio of 36:2:62 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Hazelnut | |
|---|---|---|
| Protein | 36% | 9% |
| Carbohydrates | 2% | 10% |
| Fat | 62% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 23.4 times less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has more dietary fiber than egg - hazelnut has 9.4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 12.2 times less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both hazelnut and egg are high in protein. Hazelnut has 20% more protein than egg - hazelnut has 15g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Egg has 31% less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and hazelnut are low in trans fat - egg has 0.04g of trans fat per 100 grams and hazelnut does not contain significant amounts.
cholesterol
Egg is high in cholesterol and hazelnut has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than egg - hazelnut has 3.8mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than hazelnut - hazelnut has 3ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than hazelnut - egg has 82iu of Vitamin D per 100 grams and hazelnut does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 13 times more Vitamin E than egg - hazelnut has 15.3mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and hazelnut contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin and Vitamin B12. Both egg and hazelnut contain significant amounts of pantothenic acid and folate.
| Egg | Hazelnut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.338 MG |
| Riboflavin | 0.457 MG | 0.123 MG |
| Niacin | 0.075 MG | 2.05 MG |
| Pantothenic acid | 1.533 MG | 0.923 MG |
| Vitamin B6 | 0.17 MG | 0.62 MG |
| Folate | 47 UG | 88 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both hazelnut and egg are high in calcium. Hazelnut has 120% more calcium than egg - hazelnut has 123mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 150% more iron than egg - hazelnut has 4.4mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 447% more potassium than egg - hazelnut has 755mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than hazelnut per 100 grams, however, hazelnut contains more beta-carotene than egg per 100 grams.
| Egg | Hazelnut | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 36 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than hazelnut per 100 grams. Both egg and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Egg | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.06 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than egg per 100 grams.
| Egg | Hazelnut | |
|---|---|---|
| other omega 6 | 0.003 G | 0.06 G |
| linoleic acid | 1.555 G | 8.403 G |
| Total | 1.558 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.
Egg g
()
|
Daily Values (%) |
Hazelnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 egg contain more calories in 100 grams?Both hazelnut and egg are high in calories. Hazelnut has 350% more calories than egg - hazelnut has 646 calories in 100g and egg has 143 calories.
Is hazelnut or egg better for protein?
Both hazelnut and egg are high in protein. Hazelnut has 20% more protein than egg - hazelnut has 15g of protein per 100 grams and egg has 12.6g of protein.
Does hazelnut or egg contain more calcium?
Both hazelnut and egg are high in calcium. Hazelnut has 120% more calcium than egg - hazelnut has 123mg of calcium in 100 grams and egg has 56mg of calcium.
Does hazelnut or egg contain more iron?
Hazelnut is an abundant source of iron and it has 150% more iron than egg - hazelnut has 4.4mg of iron in 100 grams and egg has 1.8mg of iron.
Does hazelnut or egg contain more potassium?
Hazelnut is a rich source of potassium and it has 450% more potassium than egg - hazelnut has 755mg of potassium in 100 grams and egg has 138mg of potassium.