Flaxseeds vs. Hazelnut
Nutrition comparison of Flaxseeds and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and hazelnut:
- Both flaxseeds and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more lutein + zeaxanthin than hazelnut, however, hazelnut contains more beta-carotene than flaxseed.
- Flaxseed has more thiamin.
- Hazelnut is an excellent source of Vitamin E.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) 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 flaxseeds and hazelnut are high in calories. Hazelnut has 21% more calories than flaxseed - flaxseed has 534 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, flaxseeds is heavier in protein, heavier in carbs and lighter in fat compared to hazelnut per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Hazelnut | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 21% | 10% |
| Fat | 66% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut has 39% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both flaxseeds and hazelnut are high in dietary fiber. Flaxseed has 190% more dietary fiber than hazelnut - flaxseed has 27.3g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Flaxseeds and hazelnut contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both flaxseeds and hazelnut are high in protein. Flaxseed has 22% more protein than hazelnut - flaxseed has 18.3g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Flaxseeds and hazelnut contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 533% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Hazelnut and flaxseeds contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 48 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Flaxseeds and hazelnut contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin. Both flaxseeds and hazelnut contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Hazelnut | |
|---|---|---|
| Thiamin | 1.644 MG | 0.338 MG |
| Riboflavin | 0.161 MG | 0.123 MG |
| Niacin | 3.08 MG | 2.05 MG |
| Pantothenic acid | 0.985 MG | 0.923 MG |
| Vitamin B6 | 0.473 MG | 0.62 MG |
| Folate | 87 UG | 88 UG |
Minerals
calcium
Both flaxseeds and hazelnut are high in calcium. Flaxseed has 107% more calcium than hazelnut - flaxseed has 255mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both flaxseeds and hazelnut are high in iron. Flaxseed has 31% more iron than hazelnut - flaxseed has 5.7mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both flaxseeds and hazelnut are high in potassium. Flaxseed has a little more potassium (8%) than hazelnut by weight - flaxseed has 813mg 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, flaxseed has more lutein + zeaxanthin than hazelnut per 100 grams, however, hazelnut contains more beta-carotene than flaxseed per 100 grams.
| Flaxseeds | Hazelnut | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | ~ |
| beta-carotene | ~ | 36 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Flaxseeds | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.06 G |
| Total | 22.813 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseeds and hazelnut contain significant amounts of linoleic acid.
| Flaxseeds | Hazelnut | |
|---|---|---|
| other omega 6 | 0.052 G | 0.06 G |
| linoleic acid | 5.903 G | 8.403 G |
| Total | 5.955 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.
Flaxseeds g
()
|
Daily Values (%) |
Hazelnut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or hazelnut contain more calories in 100 grams?Both flaxseeds and hazelnut are high in calories. Hazelnut has 20% more calories than flaxseed - flaxseed has 534 calories in 100g and hazelnut has 646 calories.
Does flaxseeds or hazelnut contain more calcium?
Both flaxseeds and hazelnut are high in calcium. Flaxseed has 110% more calcium than hazelnut - flaxseed has 255mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does flaxseeds or hazelnut contain more iron?
Both flaxseeds and hazelnut are high in iron. Flaxseed has 30% more iron than hazelnut - flaxseed has 5.7mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does flaxseeds or hazelnut contain more potassium?
Both flaxseeds and hazelnut are high in potassium. Flaxseed has a little more potassium ( 10%) than hazelnut by weight - flaxseed has 813mg of potassium in 100 grams and hazelnut has 755mg of potassium.