Oats vs. Hazelnut
Nutrition comparison of Oats and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and hazelnut:
- Both oats and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut is an excellent source of Vitamin E.
- Oat has 73% less saturated fat than hazelnut.
- Oat has more thiamin, however, hazelnut contains more niacin and Vitamin B6.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) 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 oats and hazelnut are high in calories. Hazelnut has 66% more calories than oat - oat has 389 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Oats has a macronutrient ratio of 17:67:16 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Hazelnut | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 67% | 10% |
| Fat | 16% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and hazelnut has 73% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both oats and hazelnut are high in dietary fiber. Oat has 13% more dietary fiber than hazelnut - oat has 10.6g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Oat has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and hazelnut are high in protein. Oat has 12% more protein than hazelnut - oat has 16.9g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Oat has 73% less saturated fat than hazelnut - oat has 1.2g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than oat - hazelnut has 3.8mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Hazelnut and oats contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than oat - hazelnut has 15.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, however, hazelnut contains more niacin and Vitamin B6. Both oats and hazelnut contain significant amounts of riboflavin, pantothenic acid and folate.
| Oats | Hazelnut | |
|---|---|---|
| Thiamin | 0.763 MG | 0.338 MG |
| Riboflavin | 0.139 MG | 0.123 MG |
| Niacin | 0.961 MG | 2.05 MG |
| Pantothenic acid | 1.349 MG | 0.923 MG |
| Vitamin B6 | 0.119 MG | 0.62 MG |
| Folate | 56 UG | 88 UG |
Minerals
calcium
Both oats and hazelnut are high in calcium. Hazelnut has 128% more calcium than oat - oat has 54mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both oats and hazelnut are high in iron. Oat has a little more iron (8%) than hazelnut by weight - oat has 4.7mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both oats and hazelnut are high in potassium. Hazelnut has 76% more potassium than oat - oat has 429mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Oats | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.06 G |
| Total | 0.111 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than oat per 100 grams.
| Oats | Hazelnut | |
|---|---|---|
| linoleic acid | 2.424 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 2.424 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.
Oats g
()
|
Daily Values (%) |
Hazelnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oats or hazelnut contain more calories in 100 grams?Both oats and hazelnut are high in calories. Hazelnut has 70% more calories than oat - oat has 389 calories in 100g and hazelnut has 646 calories.
Does oats or hazelnut have more carbohydrates?
By weight, oat is high in carbohydrates and hazelnut has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does oats or hazelnut contain more calcium?
Both oats and hazelnut are high in calcium. Hazelnut has 130% more calcium than oat - oat has 54mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does oats or hazelnut contain more iron?
Both oats and hazelnut are high in iron. Oat has a little more iron ( 10%) than hazelnut by weight - oat has 4.7mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does oats or hazelnut contain more potassium?
Both oats and hazelnut are high in potassium. Hazelnut has 80% more potassium than oat - oat has 429mg of potassium in 100 grams and hazelnut has 755mg of potassium.