Hazelnut vs. Asparagus
Nutrition comparison of Hazelnut and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and asparagus:
- Both asparagus and hazelnut are high in dietary fiber, iron and potassium.
- Asparagus has 3.5 times less carbohydrates than hazelnut.
- Asparagus has signficantly less saturated fat than hazelnut.
- Hazelnut has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Hazelnut is an excellent source of Vitamin E, calcium and protein.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and asparagus has 97% less calories than hazelnut - asparagus has 20 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Asparagus | |
|---|---|---|
| Protein | 9% | 34% |
| Carbohydrates | 10% | 61% |
| Fat | 81% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 3.5 times less carbohydrates than hazelnut - asparagus has 3.9g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both asparagus and hazelnut are high in dietary fiber. Hazelnut has 348% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Asparagus and hazelnut contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 583% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Asparagus has signficantly less saturated fat than hazelnut - asparagus has 0.04g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Asparagus and hazelnut contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Asparagus has 11 times more Vitamin A than hazelnut - asparagus has 38ug 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 12 times more Vitamin E than asparagus - asparagus has 1.1mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than hazelnut - asparagus has 41.6ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin, pantothenic acid and Vitamin B6. Both hazelnut and asparagus contain significant amounts of riboflavin and folate.
| Hazelnut | Asparagus | |
|---|---|---|
| Thiamin | 0.338 MG | 0.143 MG |
| Riboflavin | 0.123 MG | 0.141 MG |
| Niacin | 2.05 MG | 0.978 MG |
| Pantothenic acid | 0.923 MG | 0.274 MG |
| Vitamin B6 | 0.62 MG | 0.091 MG |
| Folate | 88 UG | 52 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 413% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both asparagus and hazelnut are high in iron. Hazelnut has 105% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both asparagus and hazelnut are high in potassium. Hazelnut has 274% more potassium than asparagus - asparagus has 202mg 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, both hazelnut and asparagus contain small amounts of alpha-carotene.
| Hazelnut | Asparagus | |
|---|---|---|
| beta-carotene | 36 UG | 449 UG |
| alpha-carotene | 1 UG | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Hazelnut | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.01 G |
| Total | 0.06 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than asparagus per 100 grams.
| Hazelnut | Asparagus | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 0.04 G |
| Total | 8.463 G | 0.04 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.
Hazelnut g
()
|
Daily Values (%) |
Asparagus 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 asparagus or hazelnut contain more calories in 100 grams?Hazelnut is high in calories and asparagus has 100% less calories than hazelnut - asparagus has 20 calories in 100g and hazelnut has 646 calories.
Is asparagus or hazelnut better for protein?
Hazelnut is a fantastic source of protein and it has 580% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and hazelnut has 15g of protein.
Does asparagus or hazelnut have more carbohydrates?
By weight, asparagus has 3.5 times fewer carbohydrates than hazelnut - asparagus has 3.9g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does asparagus or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 410% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does asparagus or hazelnut contain more iron?
Both asparagus and hazelnut are high in iron. Hazelnut has 110% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does asparagus or hazelnut contain more potassium?
Both asparagus and hazelnut are high in potassium. Hazelnut has 270% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and hazelnut has 755mg of potassium.