Kiwi vs. Hazelnut
Nutrition comparison of Kiwi and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and hazelnut:
- Both kiwi and hazelnut are high in dietary fiber and potassium.
- Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, iron and protein.
- Kiwi has signficantly less saturated fat than hazelnut.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and kiwi has 91% less calories than hazelnut - kiwi has 61 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, kiwi is much heavier in carbs, much lighter in fat and similar to hazelnut for protein. Kiwi has a macronutrient ratio of 7:87:7 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Hazelnut | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 87% | 10% |
| Fat | 7% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and hazelnut contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both kiwi and hazelnut are high in dietary fiber. Hazelnut has 213% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Hazelnut has 46% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 12 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Kiwi has signficantly less saturated fat than hazelnut - kiwi has 0.03g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 23 times more Vitamin C than hazelnut - kiwi has 92.7mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Kiwi and hazelnut contain similar amounts of Vitamin A - kiwi has 4ug 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 947% more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than hazelnut - kiwi has 40.3ug 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.
| Kiwi | Hazelnut | |
|---|---|---|
| Thiamin | 0.027 MG | 0.338 MG |
| Riboflavin | 0.025 MG | 0.123 MG |
| Niacin | 0.341 MG | 2.05 MG |
| Pantothenic acid | 0.183 MG | 0.923 MG |
| Vitamin B6 | 0.063 MG | 0.62 MG |
| Folate | 25 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 262% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 13 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both kiwi and hazelnut are high in potassium. Hazelnut has 142% more potassium than kiwi - kiwi has 312mg 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, both kiwi and hazelnut contain significant amounts of beta-carotene.
| Kiwi | Hazelnut | |
|---|---|---|
| beta-carotene | 52 UG | 36 UG |
| lutein + zeaxanthin | 122 UG | ~ |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.06 G |
| Total | 0.042 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than kiwi per 100 grams.
| Kiwi | Hazelnut | |
|---|---|---|
| linoleic acid | 0.246 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.246 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.
Kiwi 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 kiwi or hazelnut contain more calories in 100 grams?Hazelnut is high in calories and kiwi has 90% less calories than hazelnut - kiwi has 61 calories in 100g and hazelnut has 646 calories.
Does kiwi or hazelnut have more carbohydrates?
By weight, kiwi and hazelnut contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does kiwi or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 260% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does kiwi or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 13 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does kiwi or hazelnut contain more potassium?
Both kiwi and hazelnut are high in potassium. Hazelnut has 140% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and hazelnut has 755mg of potassium.