Hazelnut vs. Bittersweet Chocolate
Nutrition comparison of Hazelnut and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and bittersweet chocolate:
- Both bittersweet chocolate and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut has more beta-carotene than bittersweet chocolate, however, bittersweet chocolate contains more lutein + zeaxanthin than hazelnut.
- Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and hazelnut are high in calories. Bittersweet chocolate is very similar to bittersweet chocolate for calories - bittersweet chocolate has 642 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is lighter in carbs, heavier in fat and similar to bittersweet chocolate for protein. Hazelnut has a macronutrient ratio of 9:10:81 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Bittersweet Chocolate | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 10% | 18% |
| Fat | 81% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut has 38% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both bittersweet chocolate and hazelnut are high in dietary fiber. Bittersweet chocolate has 77% more dietary fiber than hazelnut - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Bittersweet chocolate and hazelnut contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both bittersweet chocolate and hazelnut are high in protein. Bittersweet chocolate is very similar to bittersweet chocolate for protein - bittersweet chocolate has 14.3g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and hazelnut has 86% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
cholesterol
Both bittersweet chocolate and hazelnut are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than bittersweet chocolate - hazelnut has 3.8mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Hazelnut and bittersweet chocolate contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 37 times more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Bittersweet chocolate has more Vitamin K than hazelnut - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both hazelnut and bittersweet chocolate contain significant amounts of riboflavin and niacin.
| Hazelnut | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.338 MG | 0.147 MG |
| Riboflavin | 0.123 MG | 0.1 MG |
| Niacin | 2.05 MG | 1.355 MG |
| Pantothenic acid | 0.923 MG | 0.168 MG |
| Vitamin B6 | 0.62 MG | 0.027 MG |
| Folate | 88 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and hazelnut are high in calcium. Hazelnut has 22% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both bittersweet chocolate and hazelnut are high in iron. Bittersweet chocolate has 297% more iron than hazelnut - bittersweet chocolate has 17.4mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both bittersweet chocolate and hazelnut are high in potassium. Bittersweet chocolate has a little more potassium (10%) than hazelnut by weight - bittersweet chocolate has 830mg 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, hazelnut has more beta-carotene than bittersweet chocolate per 100 grams, however, bittersweet chocolate contains more lutein + zeaxanthin than hazelnut per 100 grams.
| Hazelnut | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 36 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | ~ | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both hazelnut and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Hazelnut | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.117 G |
| Total | 0.06 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than bittersweet chocolate per 100 grams.
| Hazelnut | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.06 G | 0.553 G |
| linoleic acid | 8.403 G | 1.435 G |
| Total | 8.463 G | 1.988 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 Hazelnut or Bittersweet Chocolate .
Note: The specific food items compared are: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Hazelnut g
()
|
Daily Values (%) |
Bittersweet Chocolate g
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or hazelnut contain more calories in 100 grams?Both bittersweet chocolate and hazelnut are high in calories. Bittersweet chocolate is quite similar to bittersweet chocolate for calories - bittersweet chocolate has 642 calories in 100g and hazelnut has 646 calories.
Does bittersweet chocolate or hazelnut contain more calcium?
Both bittersweet chocolate and hazelnut are high in calcium. Hazelnut has 20% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does bittersweet chocolate or hazelnut contain more iron?
Both bittersweet chocolate and hazelnut are high in iron. Bittersweet chocolate has 300% more iron than hazelnut - bittersweet chocolate has 17.4mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does bittersweet chocolate or hazelnut contain more potassium?
Both bittersweet chocolate and hazelnut are high in potassium. Bittersweet chocolate has a little more potassium ( 10%) than hazelnut by weight - bittersweet chocolate has 830mg of potassium in 100 grams and hazelnut has 755mg of potassium.