Hazelnut vs. Spinach
Nutrition comparison of Hazelnut and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and spinach:
- Both spinach and hazelnut are high in calcium, dietary fiber, iron and potassium.
- Hazelnut has more thiamin, niacin, pantothenic acid and Vitamin B6, however, spinach contains more folate.
- Hazelnut is an excellent source of Vitamin E and protein.
- Spinach has 10.6 times less sugar than hazelnut.
- Spinach has 3.8 times less carbohydrates than hazelnut.
- Spinach has signficantly less saturated fat than hazelnut.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and spinach has 96% less calories than hazelnut - spinach has 23 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Spinach | |
|---|---|---|
| Protein | 9% | 39% |
| Carbohydrates | 10% | 49% |
| Fat | 81% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 3.8 times less carbohydrates than hazelnut - spinach has 3.6g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both spinach and hazelnut are high in dietary fiber. Hazelnut has 327% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Spinach has 10.6 times less sugar than hazelnut - spinach has 0.42g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 426% more protein than spinach - spinach has 2.9g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Spinach has signficantly less saturated fat than hazelnut - spinach has 0.06g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 639% more Vitamin C than hazelnut - spinach has 28.1mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than hazelnut - spinach has 469ug 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 653% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than hazelnut - spinach has 482.9ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin, pantothenic acid and Vitamin B6, however, spinach contains more folate. Both hazelnut and spinach contain significant amounts of riboflavin.
| Hazelnut | Spinach | |
|---|---|---|
| Thiamin | 0.338 MG | 0.078 MG |
| Riboflavin | 0.123 MG | 0.189 MG |
| Niacin | 2.05 MG | 0.724 MG |
| Pantothenic acid | 0.923 MG | 0.065 MG |
| Vitamin B6 | 0.62 MG | 0.195 MG |
| Folate | 88 UG | 194 UG |
Minerals
calcium
Both spinach and hazelnut are high in calcium. Hazelnut has 24% more calcium than spinach - spinach has 99mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both spinach and hazelnut are high in iron. Hazelnut has 62% more iron than spinach - spinach has 2.7mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both spinach and hazelnut are high in potassium. Hazelnut has 35% more potassium than spinach - spinach has 558mg 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,
| Hazelnut | Spinach | |
|---|---|---|
| beta-carotene | 36 UG | 5626 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Hazelnut | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.138 G |
| Total | 0.06 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than spinach per 100 grams.
| Hazelnut | Spinach | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 0.026 G |
| Total | 8.463 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Hazelnut or Spinach .
Hazelnut g
()
|
Daily Values (%) |
Spinach 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 % |
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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 % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or hazelnut contain more calories in 100 grams?Hazelnut is high in calories and spinach has 100% less calories than hazelnut - spinach has 23 calories in 100g and hazelnut has 646 calories.
Is spinach or hazelnut better for protein?
Hazelnut is a fantastic source of protein and it has 430% more protein than spinach - spinach has 2.9g of protein per 100 grams and hazelnut has 15g of protein.
Does spinach or hazelnut have more carbohydrates?
By weight, spinach has 3.8 times fewer carbohydrates than hazelnut - spinach has 3.6g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does spinach or hazelnut contain more calcium?
Both spinach and hazelnut are high in calcium. Hazelnut has 20% more calcium than spinach - spinach has 99mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does spinach or hazelnut contain more iron?
Both spinach and hazelnut are high in iron. Hazelnut has 60% more iron than spinach - spinach has 2.7mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does spinach or hazelnut contain more potassium?
Both spinach and hazelnut are high in potassium. Hazelnut has 40% more potassium than spinach - spinach has 558mg of potassium in 100 grams and hazelnut has 755mg of potassium.