Hazelnut vs. Sesame Seeds
Nutrition comparison of Hazelnut and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and sesame seeds:
- Both sesame seeds and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut is an excellent source of Vitamin E.
- Sesame seed has more thiamin, riboflavin and niacin, however, hazelnut contains more pantothenic acid.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and hazelnut are high in calories. Hazelnut has 14% more calories than sesame seed - sesame seed has 565 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is lighter in carbs, heavier in fat and similar to sesame seeds for protein. Hazelnut has a macronutrient ratio of 9:10:81 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Sesame Seeds | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 10% | 17% |
| Fat | 81% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut has 32% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both sesame seeds and hazelnut are high in dietary fiber. Sesame seed has 49% more dietary fiber than hazelnut - sesame seed has 14g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Sesame seed has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and hazelnut are high in protein. Sesame seed has 13% more protein than hazelnut - sesame seed has 17g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and hazelnut has 33% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than sesame seed - hazelnut has 3.8mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Hazelnut and sesame seeds contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than sesame seed - hazelnut has 15.3mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin and niacin, however, hazelnut contains more pantothenic acid. Both hazelnut and sesame seeds contain significant amounts of Vitamin B6 and folate.
| Hazelnut | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.338 MG | 0.803 MG |
| Riboflavin | 0.123 MG | 0.251 MG |
| Niacin | 2.05 MG | 4.581 MG |
| Pantothenic acid | 0.923 MG | 0.051 MG |
| Vitamin B6 | 0.62 MG | 0.802 MG |
| Folate | 88 UG | 98 UG |
Minerals
calcium
Both sesame seeds and hazelnut are high in calcium. Sesame seed has 704% more calcium than hazelnut - sesame seed has 989mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both sesame seeds and hazelnut are high in iron. Sesame seed has 237% more iron than hazelnut - sesame seed has 14.8mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both sesame seeds and hazelnut are high in potassium. Hazelnut has 59% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Hazelnut | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.363 G |
| Total | 0.06 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than hazelnut per 100 grams.
| Hazelnut | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 20.654 G |
| Total | 8.463 G | 20.654 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: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Hazelnut g
()
|
Daily Values (%) |
Sesame Seeds 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 sesame seeds or hazelnut contain more calories in 100 grams?Both sesame seeds and hazelnut are high in calories. Hazelnut has 10% more calories than sesame seed - sesame seed has 565 calories in 100g and hazelnut has 646 calories.
Does sesame seeds or hazelnut contain more calcium?
Both sesame seeds and hazelnut are high in calcium. Sesame seed has 700% more calcium than hazelnut - sesame seed has 989mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does sesame seeds or hazelnut contain more iron?
Both sesame seeds and hazelnut are high in iron. Sesame seed has 240% more iron than hazelnut - sesame seed has 14.8mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does sesame seeds or hazelnut contain more potassium?
Both sesame seeds and hazelnut are high in potassium. Hazelnut has 60% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and hazelnut has 755mg of potassium.