Plums vs. Hazelnut
Nutrition comparison of Plums and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and hazelnut:
- Hazelnut has 51% less sugar than plum.
- Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Plum has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Plums (Plums, 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 plum has 93% less calories than hazelnut - plum has 46 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, plums is much heavier in carbs, much lighter in fat and similar to hazelnut for protein. Plums has a macronutrient ratio of 6:89:5 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Hazelnut | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 89% | 10% |
| Fat | 5% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Plum has 35% less carbohydrates than hazelnut - plum has 11.4g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has 571% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Hazelnut has 51% less sugar than plum - plum has 9.9g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 20 times more protein than plum - plum has 0.7g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Plum has signficantly less saturated fat than hazelnut - plum has 0.02g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Plum has 150% more Vitamin C than hazelnut - plum has 9.5mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Plums and hazelnut contain similar amounts of Vitamin A - plum has 17ug 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 57 times more Vitamin E than plum - plum has 0.26mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Plum has more Vitamin K than hazelnut - plum has 6.4ug 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.
| Plums | Hazelnut | |
|---|---|---|
| Thiamin | 0.028 MG | 0.338 MG |
| Riboflavin | 0.026 MG | 0.123 MG |
| Niacin | 0.417 MG | 2.05 MG |
| Pantothenic acid | 0.135 MG | 0.923 MG |
| Vitamin B6 | 0.029 MG | 0.62 MG |
| Folate | 5 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 19 times more calcium than plum - plum has 6mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 24 times more iron than plum - plum has 0.17mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 381% more potassium than plum - plum has 157mg 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,
| Plums | Hazelnut | |
|---|---|---|
| beta-carotene | 190 UG | 36 UG |
| lutein + zeaxanthin | 73 UG | ~ |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than plum per 100 grams.
| Plums | Hazelnut | |
|---|---|---|
| linoleic acid | 0.044 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.044 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.
Plums 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 plums or hazelnut contain more calories in 100 grams?Hazelnut is high in calories and plum has 90% less calories than hazelnut - plum has 46 calories in 100g and hazelnut has 646 calories.
Does plums or hazelnut have more carbohydrates?
By weight, plum has 40% fewer carbohydrates than hazelnut - plum has 11.4g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does plums or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 19 times more calcium than plum - plum has 6mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does plums or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 24 times more iron than plum - plum has 0.17mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does plums or hazelnut contain more potassium?
Hazelnut is a rich source of potassium and it has 380% more potassium than plum - plum has 157mg of potassium in 100 grams and hazelnut has 755mg of potassium.