Apple vs. Hazelnut
Nutrition comparison of Apple and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and hazelnut:
- Both hazelnut and apple are high in dietary fiber.
- Apple has signficantly less saturated fat than hazelnut.
- Hazelnut has 53% less sugar than apple.
- 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 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 apple has 92% less calories than hazelnut - hazelnut has 646 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Apple has a macronutrient ratio of 2:95:3 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Hazelnut | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 95% | 10% |
| Fat | 3% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut and apple contain similar amounts of carbs - hazelnut has 17.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both hazelnut and apple are high in dietary fiber. Hazelnut has 292% more dietary fiber than apple - hazelnut has 9.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Hazelnut has 53% less sugar than apple - hazelnut has 4.9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 56 times more protein than apple - hazelnut has 15g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Hazelnut and apple contain similar amounts of Vitamin C - hazelnut has 3.8mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Hazelnut and apple contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 83 times more Vitamin E than apple - hazelnut has 15.3mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Apple and hazelnut contain similar amounts of Vitamin K - apple has 2.2ug 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.
| Apple | Hazelnut | |
|---|---|---|
| Thiamin | 0.017 MG | 0.338 MG |
| Riboflavin | 0.026 MG | 0.123 MG |
| Niacin | 0.091 MG | 2.05 MG |
| Pantothenic acid | 0.061 MG | 0.923 MG |
| Vitamin B6 | 0.041 MG | 0.62 MG |
| Folate | 3 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 19 times more calcium than apple - hazelnut has 123mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 35 times more iron than apple - hazelnut has 4.4mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 606% more potassium than apple - hazelnut has 755mg of potassium per 100 grams and apple has 107mg 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 apple and hazelnut contain significant amounts of beta-carotene.
| Apple | Hazelnut | |
|---|---|---|
| beta-carotene | 27 UG | 36 UG |
| lutein + zeaxanthin | 29 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 apple per 100 grams.
| Apple | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.06 G |
| Total | 0.009 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than apple per 100 grams.
| Apple | Hazelnut | |
|---|---|---|
| linoleic acid | 0.043 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.043 G | 8.463 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Apple or Hazelnut .
Apple 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 apple contain more calories in 100 grams?Hazelnut is high in calories and apple has 90% less calories than hazelnut - hazelnut has 646 calories in 100g and apple has 52 calories.
Does hazelnut or apple have more carbohydrates?
By weight, hazelnut and apple contain similar amounts of carbs - hazelnut has 17.6g of carbs for 100g and apple has 13.8g of carbohydrates.
Does hazelnut or apple contain more calcium?
Hazelnut is a rich source of calcium and it has 19 times more calcium than apple - hazelnut has 123mg of calcium in 100 grams and apple has 6mg of calcium.
Does hazelnut or apple contain more iron?
Hazelnut is an abundant source of iron and it has 35 times more iron than apple - hazelnut has 4.4mg of iron in 100 grams and apple has 0.12mg of iron.
Does hazelnut or apple contain more potassium?
Hazelnut is a rich source of potassium and it has 610% more potassium than apple - hazelnut has 755mg of potassium in 100 grams and apple has 107mg of potassium.