Coconut Oil vs. Hazelnut
Nutrition comparison of Coconut Oil and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and hazelnut:
- Both hazelnut and coconut oil are high in calories.
- Hazelnut has more thiamin, riboflavin, niacin, 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: Coconut Oil (Oil, coconut) 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 coconut oil are high in calories. Coconut oil has 38% more calories than hazelnut - hazelnut has 646 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and heavier in fat compared to hazelnut per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Hazelnut | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 10% |
| Fat | 100% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - hazelnut has 9.4g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Hazelnut is an excellent source of protein and it has more protein than coconut oil - hazelnut has 15g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and hazelnut has 95% less saturated fat than coconut oil - hazelnut has 4.5g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and hazelnut are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than coconut oil - hazelnut has 3.8mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Hazelnut and coconut oil contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 137 times more Vitamin E than coconut oil - hazelnut has 15.3mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Coconut oil and hazelnut contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Hazelnut | |
|---|---|---|
| Thiamin | ~ | 0.338 MG |
| Riboflavin | ~ | 0.123 MG |
| Niacin | ~ | 2.05 MG |
| Pantothenic acid | ~ | 0.923 MG |
| Vitamin B6 | ~ | 0.62 MG |
| Folate | ~ | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 122 times more calcium than coconut oil - hazelnut has 123mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 86 times more iron than coconut oil - hazelnut has 4.4mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has more potassium than coconut oil - hazelnut has 755mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.06 G |
| Total | 0.019 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Hazelnut | |
|---|---|---|
| other omega 6 | 0.076 G | 0.06 G |
| linoleic acid | 1.683 G | 8.403 G |
| Total | 1.759 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: Coconut Oil (Oil, coconut) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Coconut Oil 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 coconut oil contain more calories in 100 grams?Both hazelnut and coconut oil are high in calories. Coconut oil has 40% more calories than hazelnut - hazelnut has 646 calories in 100g and coconut oil has 892 calories.
Does hazelnut or coconut oil contain more calcium?
Hazelnut is a rich source of calcium and it has 122 times more calcium than coconut oil - hazelnut has 123mg of calcium in 100 grams and coconut oil has 1mg of calcium.
Does hazelnut or coconut oil contain more iron?
Hazelnut is an abundant source of iron and it has 86 times more iron than coconut oil - hazelnut has 4.4mg of iron in 100 grams and coconut oil has 0.05mg of iron.
Does hazelnut or coconut oil contain more potassium?
Hazelnut is a rich source of potassium and it has more potassium than coconut oil - hazelnut has 755mg of potassium in 100 grams and coconut oil does not contain significant amounts.