Almonds vs. Hazelnut
Nutrition comparison of Almonds and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and hazelnut:
- Both almonds and hazelnut are high in Vitamin E, calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin, however, hazelnut contains more Vitamin B6.
USDA sources for nutritional information: Almonds (Nuts, almonds) 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 almonds and hazelnut are high in calories. Hazelnut has 12% more calories than almond - almond has 579 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to hazelnut per calorie. Almonds has a macronutrient ratio of 14:14:73 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Hazelnut | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 14% | 10% |
| Fat | 73% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and hazelnut contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both almonds and hazelnut are high in dietary fiber. Almond has 33% more dietary fiber than hazelnut - almond has 12.5g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Almonds and hazelnut contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both almonds and hazelnut are high in protein. Almond has 41% more protein than hazelnut - almond has 21.2g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Almonds and hazelnut contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
trans fat
Both almonds and hazelnut are low in trans fat - almond has 0.02g of trans fat per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than almond - hazelnut has 3.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Hazelnut and almonds contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Both almonds and hazelnut are high in Vitamin E. Almond has 68% more Vitamin E than hazelnut - almond has 25.6mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
The B Vitamins
Almond has more riboflavin, however, hazelnut contains more Vitamin B6. Both almonds and hazelnut contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Almonds | Hazelnut | |
|---|---|---|
| Thiamin | 0.205 MG | 0.338 MG |
| Riboflavin | 1.138 MG | 0.123 MG |
| Niacin | 3.618 MG | 2.05 MG |
| Pantothenic acid | 0.471 MG | 0.923 MG |
| Vitamin B6 | 0.137 MG | 0.62 MG |
| Folate | 44 UG | 88 UG |
Minerals
calcium
Both almonds and hazelnut are high in calcium. Almond has 119% more calcium than hazelnut - almond has 269mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both almonds and hazelnut are high in iron. Hazelnut has 18% more iron than almond - almond has 3.7mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both almonds and hazelnut are high in potassium. Almond is very similar to almond for potassium - almond has 733mg 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,
| Almonds | Hazelnut | |
|---|---|---|
| beta-carotene | 1 UG | 36 UG |
| lutein + zeaxanthin | 1 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 almond per 100 grams.
| Almonds | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.06 G |
| Total | 0.003 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, both almonds and hazelnut contain significant amounts of linoleic acid.
| Almonds | Hazelnut | |
|---|---|---|
| other omega 6 | 0.007 G | 0.06 G |
| linoleic acid | 12.324 G | 8.403 G |
| Total | 12.331 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.
Almonds 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 almonds or hazelnut contain more calories in 100 grams?Both almonds and hazelnut are high in calories. Hazelnut has 10% more calories than almond - almond has 579 calories in 100g and hazelnut has 646 calories.
Does almonds or hazelnut contain more calcium?
Both almonds and hazelnut are high in calcium. Almond has 120% more calcium than hazelnut - almond has 269mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does almonds or hazelnut contain more iron?
Both almonds and hazelnut are high in iron. Hazelnut has 20% more iron than almond - almond has 3.7mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does almonds or hazelnut contain more potassium?
Both almonds and hazelnut are high in potassium. Almond is very similar to almond for potassium - almond has 733mg of potassium in 100 grams and hazelnut has 755mg of potassium.