Sesame Oil vs. Hazelnut

Nutrition comparison of Sesame Oil and Hazelnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sesame oil versus hazelnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sesame oil and hazelnut:

  • Both hazelnut and sesame oil are high in calories.
  • 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.
Detailed nutritional comparison of sesame oil and hazelnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Hazelnut src

Calories and Carbs

calories

Both hazelnut and sesame oil are high in calories. Sesame oil has 37% more calories than hazelnut - hazelnut has 646 calories per 100 grams and sesame oil has 884 calories.

For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and heavier in fat compared to hazelnut per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Hazelnut
Protein ~ 9%
Carbohydrates ~ 10%
Fat 100% 81%
Alcohol ~ ~

carbohydrates

Sesame oil has less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and sesame oil does not contain significant amounts.

dietary fiber

Hazelnut is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - hazelnut has 9.4g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.

sugar

Sesame oil has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and sesame oil does not contain significant amounts.

Protein

protein

Hazelnut is an excellent source of protein and it has more protein than sesame oil - hazelnut has 15g of protein per 100 grams and sesame oil does not contain significant amounts.

Fat

saturated fat

Sesame oil is high in saturated fat and hazelnut has 68% less saturated fat than sesame oil - hazelnut has 4.5g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.

Vitamins

Vitamin C

Hazelnut has more Vitamin C than sesame oil - hazelnut has 3.8mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.

Vitamin A

Hazelnut and sesame oil contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.

Vitamin E

Hazelnut is an excellent source of Vitamin E and it has 991% more Vitamin E than sesame oil - hazelnut has 15.3mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.

Vitamin K

Sesame oil has more Vitamin K than hazelnut - sesame oil has 13.6ug 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.

Sesame Oil Hazelnut
Thiamin ~ 0.338 MG
Riboflavin ~ 0.123 MG
Niacin ~ 2.05 MG
Pantothenic acid ~ 0.923 MG
Vitamin B6 ~ 0.62 MG
Folate ~ 88 UG

Minerals

calcium

Hazelnut is an excellent source of calcium and it has more calcium than sesame oil - hazelnut has 123mg of calcium per 100 grams and sesame oil does not contain significant amounts.

iron

Hazelnut is an excellent source of iron and it has more iron than sesame oil - hazelnut has 4.4mg of iron per 100 grams and sesame oil does not contain significant amounts.

potassium

Hazelnut is an excellent source of potassium and it has more potassium than sesame oil - hazelnut has 755mg of potassium per 100 grams and sesame oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame oil has more alpha linoleic acid (ALA) than hazelnut per 100 grams.

Sesame Oil Hazelnut
alpha linoleic acid 0.3 G 0.06 G
Total 0.3 G 0.06 G

omega 6s

Comparing omega-6 fatty acids, sesame oil has more linoleic acid than hazelnut per 100 grams.

Sesame Oil Hazelnut
linoleic acid 41.3 G 8.403 G
other omega 6 ~ 0.06 G
Total 41.3 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.

Note: The specific food items compared are: Sesame Oil (Oil, sesame, salad or cooking) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .

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FAQ

Does hazelnut or sesame oil contain more calories in 100 grams?
Both hazelnut and sesame oil are high in calories. Sesame oil has 40% more calories than hazelnut - hazelnut has 646 calories in 100g and sesame oil has 884 calories.

Does hazelnut or sesame oil contain more calcium?
Hazelnut is a rich source of calcium and it has more calcium than sesame oil - hazelnut has 123mg of calcium in 100 grams and sesame oil does not contain significant amounts.

Does hazelnut or sesame oil contain more iron?
Hazelnut is an abundant source of iron and it has more iron than sesame oil - hazelnut has 4.4mg of iron in 100 grams and sesame oil does not contain significant amounts.

Does hazelnut or sesame oil contain more potassium?
Hazelnut is a rich source of potassium and it has more potassium than sesame oil - hazelnut has 755mg of potassium in 100 grams and sesame oil does not contain significant amounts.