Brown Rice vs. Hazelnut
Nutrition comparison of Cooked Brown Rice and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and hazelnut:
- Both brown rice and hazelnut are high in calories.
- Brown rice has 19.3 times less sugar than hazelnut.
- Brown rice has signficantly less saturated fat than hazelnut.
- Hazelnut has more pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (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
Both brown rice and hazelnut are high in calories. Hazelnut has 425% more calories than brown rice - brown rice has 123 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, brown rice is much heavier in carbs, much lighter in fat and similar to hazelnut for protein. Brown rice has a macronutrient ratio of 9:84:7 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Hazelnut | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 84% | 10% |
| Fat | 7% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut has 31% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has 488% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Brown rice has 19.3 times less sugar than hazelnut - brown rice has 0.24g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 449% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Brown rice has signficantly less saturated fat than hazelnut - brown rice has 0.26g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than brown rice - hazelnut has 3.8mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Hazelnut and brown rice contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 88 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Brown rice and hazelnut contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more pantothenic acid, Vitamin B6 and folate. Both brown rice and hazelnut contain significant amounts of thiamin, riboflavin and niacin.
| Brown Rice | Hazelnut | |
|---|---|---|
| Thiamin | 0.178 MG | 0.338 MG |
| Riboflavin | 0.069 MG | 0.123 MG |
| Niacin | 2.561 MG | 2.05 MG |
| Pantothenic acid | 0.38 MG | 0.923 MG |
| Vitamin B6 | 0.123 MG | 0.62 MG |
| Folate | 9 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 40 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 682% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 778% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.06 G |
| Total | 0.011 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Hazelnut | |
|---|---|---|
| other omega 6 | 0.004 G | 0.06 G |
| linoleic acid | 0.355 G | 8.403 G |
| Total | 0.359 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Cooked Brown Rice 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 brown rice or hazelnut contain more calories in 100 grams?Both brown rice and hazelnut are high in calories. Hazelnut has 430% more calories than brown rice - brown rice has 123 calories in 100g and hazelnut has 646 calories.
Does brown rice or hazelnut have more carbohydrates?
By weight, hazelnut has 30% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does brown rice or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 40 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does brown rice or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 680% more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does brown rice or hazelnut contain more potassium?
Hazelnut is a rich source of potassium and it has 780% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and hazelnut has 755mg of potassium.