Hazelnut vs. Nutmeg
Nutrition comparison of Hazelnut and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and nutmeg:
- Both hazelnut and nutmeg are high in calcium, calories, dietary fiber, iron and potassium.
- Hazelnut has more riboflavin, pantothenic acid and Vitamin B6.
- Hazelnut is an excellent source of Vitamin E and protein.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hazelnut and nutmeg are high in calories. Hazelnut has 23% more calories than nutmeg - hazelnut has 646 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, hazelnut is heavier in protein, much lighter in carbs and much heavier in fat compared to nutmeg per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Nutmeg | |
|---|---|---|
| Protein | 9% | 3% |
| Carbohydrates | 10% | 37% |
| Fat | 81% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and hazelnut has 64% less carbohydrates than nutmeg - hazelnut has 17.6g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both hazelnut and nutmeg are high in dietary fiber. Nutmeg has 121% more dietary fiber than hazelnut - hazelnut has 9.4g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Hazelnut and nutmeg contain similar amounts of sugar - hazelnut has 4.9g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 157% more protein than nutmeg - hazelnut has 15g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and hazelnut has 83% less saturated fat than nutmeg - hazelnut has 4.5g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Hazelnut and nutmeg contain similar amounts of Vitamin C - hazelnut has 3.8mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Hazelnut and nutmeg contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than nutmeg - hazelnut has 15.3mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Hazelnut has more riboflavin, pantothenic acid and Vitamin B6. Both hazelnut and nutmeg contain significant amounts of thiamin, niacin and folate.
| Hazelnut | Nutmeg | |
|---|---|---|
| Thiamin | 0.338 MG | 0.346 MG |
| Riboflavin | 0.123 MG | 0.057 MG |
| Niacin | 2.05 MG | 1.299 MG |
| Pantothenic acid | 0.923 MG | ~ |
| Vitamin B6 | 0.62 MG | 0.16 MG |
| Folate | 88 UG | 76 UG |
Minerals
calcium
Both hazelnut and nutmeg are high in calcium. Nutmeg has 50% more calcium than hazelnut - hazelnut has 123mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both hazelnut and nutmeg are high in iron. Hazelnut has 44% more iron than nutmeg - hazelnut has 4.4mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both hazelnut and nutmeg are high in potassium. Hazelnut has 116% more potassium than nutmeg - hazelnut has 755mg of potassium per 100 grams and nutmeg has 350mg 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 hazelnut and nutmeg contain significant amounts of beta-carotene.
| Hazelnut | Nutmeg | |
|---|---|---|
| beta-carotene | 36 UG | 28 UG |
| alpha-carotene | 1 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than nutmeg per 100 grams.
| Hazelnut | Nutmeg | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 0.35 G |
| Total | 8.463 G | 0.35 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 (%) |
Nutmeg 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 nutmeg contain more calories in 100 grams?Both hazelnut and nutmeg are high in calories. Hazelnut has 20% more calories than nutmeg - hazelnut has 646 calories in 100g and nutmeg has 525 calories.
Does hazelnut or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and hazelnut has 60% fewer carbohydrates than nutmeg - hazelnut has 17.6g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does hazelnut or nutmeg contain more calcium?
Both hazelnut and nutmeg are high in calcium. Nutmeg has 50% more calcium than hazelnut - hazelnut has 123mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does hazelnut or nutmeg contain more iron?
Both hazelnut and nutmeg are high in iron. Hazelnut has 40% more iron than nutmeg - hazelnut has 4.4mg of iron in 100 grams and nutmeg has 3mg of iron.
Does hazelnut or nutmeg contain more potassium?
Both hazelnut and nutmeg are high in potassium. Hazelnut has 120% more potassium than nutmeg - hazelnut has 755mg of potassium in 100 grams and nutmeg has 350mg of potassium.