Hazelnut vs. Broccoli
Nutrition comparison of Hazelnut and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and broccoli:
- Both broccoli and hazelnut are high in calcium, dietary fiber and potassium.
- Broccoli has 62% less carbohydrates than hazelnut.
- Broccoli has signficantly less saturated fat than hazelnut.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Hazelnut has more thiamin, niacin and Vitamin B6.
- Hazelnut is an excellent source of Vitamin E, iron and protein.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and broccoli has 95% less calories than hazelnut - broccoli has 34 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Broccoli | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 10% | 65% |
| Fat | 81% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 62% less carbohydrates than hazelnut - broccoli has 6.6g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both broccoli and hazelnut are high in dietary fiber. Hazelnut has 262% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Broccoli and hazelnut contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 433% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Broccoli has signficantly less saturated fat than hazelnut - broccoli has 0.11g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 22 times more Vitamin C than hazelnut - broccoli has 89.2mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Broccoli has 933% more Vitamin A than hazelnut - broccoli has 31ug 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 18 times more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than hazelnut - broccoli has 101.6ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin and Vitamin B6. Both hazelnut and broccoli contain significant amounts of riboflavin, pantothenic acid and folate.
| Hazelnut | Broccoli | |
|---|---|---|
| Thiamin | 0.338 MG | 0.071 MG |
| Riboflavin | 0.123 MG | 0.117 MG |
| Niacin | 2.05 MG | 0.639 MG |
| Pantothenic acid | 0.923 MG | 0.573 MG |
| Vitamin B6 | 0.62 MG | 0.175 MG |
| Folate | 88 UG | 63 UG |
Minerals
calcium
Both broccoli and hazelnut are high in calcium. Hazelnut has 162% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 500% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both broccoli and hazelnut are high in potassium. Hazelnut has 139% more potassium than broccoli - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 36 UG | 361 UG |
| alpha-carotene | 1 UG | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Hazelnut | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.0215 G |
| Total | 0.06 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than broccoli per 100 grams.
| Hazelnut | Broccoli | |
|---|---|---|
| other omega 6 | 0.06 G | 0.006 G |
| linoleic acid | 8.403 G | 0.049 G |
| Total | 8.463 G | 0.055 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 (%) |
Broccoli 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 broccoli or hazelnut contain more calories in 100 grams?Hazelnut is high in calories and broccoli has 100% less calories than hazelnut - broccoli has 34 calories in 100g and hazelnut has 646 calories.
Does broccoli or hazelnut have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than hazelnut - broccoli has 6.6g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does broccoli or hazelnut contain more calcium?
Both broccoli and hazelnut are high in calcium. Hazelnut has 160% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does broccoli or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 500% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does broccoli or hazelnut contain more potassium?
Both broccoli and hazelnut are high in potassium. Hazelnut has 140% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and hazelnut has 755mg of potassium.