Hazelnut vs. Edamame
Nutrition comparison of Hazelnut and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and edamame:
- Both edamame and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has signficantly less saturated fat than hazelnut.
- Hazelnut has more niacin, pantothenic acid and Vitamin B6, however, edamame contains more 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 Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and hazelnut are high in calories. Hazelnut has 434% more calories than edamame - edamame has 121 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Edamame | |
|---|---|---|
| Protein | 9% | 37% |
| Carbohydrates | 10% | 27% |
| Fat | 81% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 49% less carbohydrates than hazelnut - edamame has 8.9g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both edamame and hazelnut are high in dietary fiber. Hazelnut has 81% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Edamame and hazelnut contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both edamame and hazelnut are high in protein. Hazelnut has 26% more protein than edamame - edamame has 11.9g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Edamame has signficantly less saturated fat than hazelnut - edamame has 0.62g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
trans fat
Both edamame and hazelnut are low in trans fat - edamame has 0.01g of trans fat per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Edamame and hazelnut contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Edamame and hazelnut contain similar amounts of Vitamin A - edamame has 15ug 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 21 times more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than hazelnut - edamame has 26.7ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more niacin, pantothenic acid and Vitamin B6, however, edamame contains more folate. Both hazelnut and edamame contain significant amounts of thiamin and riboflavin.
| Hazelnut | Edamame | |
|---|---|---|
| Thiamin | 0.338 MG | 0.2 MG |
| Riboflavin | 0.123 MG | 0.155 MG |
| Niacin | 2.05 MG | 0.915 MG |
| Pantothenic acid | 0.923 MG | 0.395 MG |
| Vitamin B6 | 0.62 MG | 0.1 MG |
| Folate | 88 UG | 311 UG |
Minerals
calcium
Both edamame and hazelnut are high in calcium. Hazelnut has 95% more calcium than edamame - edamame has 63mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both edamame and hazelnut are high in iron. Hazelnut has 93% more iron than edamame - edamame has 2.3mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both edamame and hazelnut are high in potassium. Hazelnut has 73% more potassium than edamame - edamame has 436mg 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 | Edamame | |
|---|---|---|
| beta-carotene | 36 UG | 175 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Hazelnut | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.06 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than edamame per 100 grams.
| Hazelnut | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 8.403 G | 1.792 G |
| Total | 8.403 G | 1.794 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 (%) |
Edamame 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 edamame or hazelnut contain more calories in 100 grams?Both edamame and hazelnut are high in calories. Hazelnut has 430% more calories than edamame - edamame has 121 calories in 100g and hazelnut has 646 calories.
Is edamame or hazelnut better for protein?
Both edamame and hazelnut are high in protein. Hazelnut has 30% more protein than edamame - edamame has 11.9g of protein per 100 grams and hazelnut has 15g of protein.
Does edamame or hazelnut contain more calcium?
Both edamame and hazelnut are high in calcium. Hazelnut has 100% more calcium than edamame - edamame has 63mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does edamame or hazelnut contain more iron?
Both edamame and hazelnut are high in iron. Hazelnut has 90% more iron than edamame - edamame has 2.3mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does edamame or hazelnut contain more potassium?
Both edamame and hazelnut are high in potassium. Hazelnut has 70% more potassium than edamame - edamame has 436mg of potassium in 100 grams and hazelnut has 755mg of potassium.