Cheese vs. Hazelnut
Nutrition comparison of Cheese and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and hazelnut:
- Both hazelnut and cheese are high in calcium, calories and protein.
- Cheese has 134.3 times less carbohydrates than hazelnut.
- Cheese is an excellent source of Vitamin A.
- Hazelnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
- Hazelnut is an excellent source of Vitamin E, dietary fiber, iron and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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 hazelnut and cheese are high in calories. Hazelnut has 68% more calories than cheese - hazelnut has 646 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, lighter in carbs and lighter in fat compared to hazelnut per calorie. Cheese has a macronutrient ratio of 25:0:75 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Hazelnut | |
|---|---|---|
| Protein | 25% | 9% |
| Carbohydrates | ~ | 10% |
| Fat | 75% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 134.3 times less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has more dietary fiber than cheese - hazelnut has 9.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both hazelnut and cheese are high in protein. Cheese has 57% more protein than hazelnut - hazelnut has 15g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and hazelnut has 72% less saturated fat than cheese - hazelnut has 4.5g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Hazelnut has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than cheese - hazelnut has 3.8mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 57 times more Vitamin A than hazelnut - hazelnut has 3ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than hazelnut - cheese has 21iu of Vitamin D per 100 grams and hazelnut does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 60 times more Vitamin E than cheese - hazelnut has 15.3mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Cheese and hazelnut contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
| Cheese | Hazelnut | |
|---|---|---|
| Thiamin | 0.023 MG | 0.338 MG |
| Riboflavin | 0.318 MG | 0.123 MG |
| Niacin | 0.114 MG | 2.05 MG |
| Pantothenic acid | 0.249 MG | 0.923 MG |
| Vitamin B6 | 0.061 MG | 0.62 MG |
| Folate | 13 UG | 88 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both hazelnut and cheese are high in calcium. Cheese has 436% more calcium than hazelnut - hazelnut has 123mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 642% more iron than cheese - hazelnut has 4.4mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 788% more potassium than cheese - hazelnut has 755mg of potassium per 100 grams and cheese has 85mg 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 cheese and hazelnut contain significant amounts of beta-carotene.
| Cheese | Hazelnut | |
|---|---|---|
| beta-carotene | 56 UG | 36 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Cheese | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.06 G |
| Total | 0.332 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than cheese per 100 grams.
| Cheese | Hazelnut | |
|---|---|---|
| linoleic acid | 0.532 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.532 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.
Cheese 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 cheese contain more calories in 100 grams?Both hazelnut and cheese are high in calories. Hazelnut has 70% more calories than cheese - hazelnut has 646 calories in 100g and cheese has 384 calories.
Does hazelnut or cheese contain more calcium?
Both hazelnut and cheese are high in calcium. Cheese has 440% more calcium than hazelnut - hazelnut has 123mg of calcium in 100 grams and cheese has 659mg of calcium.
Does hazelnut or cheese contain more iron?
Hazelnut is an abundant source of iron and it has 640% more iron than cheese - hazelnut has 4.4mg of iron in 100 grams and cheese has 0.59mg of iron.
Does hazelnut or cheese contain more potassium?
Hazelnut is a rich source of potassium and it has 790% more potassium than cheese - hazelnut has 755mg of potassium in 100 grams and cheese has 85mg of potassium.