Hazelnut vs. Pine Nut
Nutrition comparison of Hazelnut and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and pine nut:
- Both hazelnut and pine nut are high in Vitamin E, calories, dietary fiber, iron, potassium and protein.
- Hazelnut is an excellent source of calcium.
- Pine nut has more niacin, however, hazelnut contains more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hazelnut and pine nut are high in calories. Pine nut has a little more calories (4%) than hazelnut by weight - hazelnut has 646 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, hazelnut is lighter in fat and similar to pine nut for protein and carbs. Hazelnut has a macronutrient ratio of 9:10:81 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Pine Nut | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 10% | 7% |
| Fat | 81% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut and pine nut contain similar amounts of carbs - hazelnut has 17.6g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both hazelnut and pine nut are high in dietary fiber. Hazelnut has 154% more dietary fiber than pine nut - hazelnut has 9.4g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Hazelnut and pine nut contain similar amounts of sugar - hazelnut has 4.9g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both hazelnut and pine nut are high in protein. Hazelnut has a little more protein (10%) than pine nut by weight - hazelnut has 15g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Hazelnut and pine nut contain similar amounts of saturated fat - hazelnut has 4.5g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 375% more Vitamin C than pine nut - hazelnut has 3.8mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Hazelnut and pine nut contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Both hazelnut and pine nut are high in Vitamin E. Hazelnut has 64% more Vitamin E than pine nut - hazelnut has 15.3mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than hazelnut - pine nut has 53.9ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Pine nut has more niacin, however, hazelnut contains more pantothenic acid, Vitamin B6 and folate. Both hazelnut and pine nut contain significant amounts of thiamin and riboflavin.
| Hazelnut | Pine Nut | |
|---|---|---|
| Thiamin | 0.338 MG | 0.364 MG |
| Riboflavin | 0.123 MG | 0.227 MG |
| Niacin | 2.05 MG | 4.387 MG |
| Pantothenic acid | 0.923 MG | 0.313 MG |
| Vitamin B6 | 0.62 MG | 0.094 MG |
| Folate | 88 UG | 34 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 669% more calcium than pine nut - hazelnut has 123mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both hazelnut and pine nut are high in iron. Pine nut has 26% more iron than hazelnut - hazelnut has 4.4mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both hazelnut and pine nut are high in potassium. Hazelnut has 26% more potassium than pine nut - hazelnut has 755mg of potassium per 100 grams and pine nut has 597mg 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 | Pine Nut | |
|---|---|---|
| beta-carotene | 36 UG | 17 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Hazelnut | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.164 G |
| Total | 0.06 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than hazelnut per 100 grams.
| Hazelnut | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 8.403 G | 33.15 G |
| Total | 8.403 G | 33.202 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 (%) |
Pine Nut 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 hazelnut or pine nut contain more calories in 100 grams?Both hazelnut and pine nut are high in calories. Pine nut has a little more calories ( 0%) than hazelnut by weight - hazelnut has 646 calories in 100g and pine nut has 673 calories.
Does hazelnut or pine nut contain more calcium?
Hazelnut is a rich source of calcium and it has 670% more calcium than pine nut - hazelnut has 123mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does hazelnut or pine nut contain more iron?
Both hazelnut and pine nut are high in iron. Pine nut has 30% more iron than hazelnut - hazelnut has 4.4mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does hazelnut or pine nut contain more potassium?
Both hazelnut and pine nut are high in potassium. Hazelnut has 30% more potassium than pine nut - hazelnut has 755mg of potassium in 100 grams and pine nut has 597mg of potassium.