Hazelnut vs. Sunflower Seeds
Nutrition comparison of Hazelnut and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and sunflower seeds:
- Both sunflower seeds and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut is an excellent source of Vitamin E.
- Sunflower seed has more riboflavin, pantothenic acid and folate.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and hazelnut are high in calories. Hazelnut has a little more calories (4%) than sunflower seed by weight - sunflower seed has 619 calories per 100 grams and hazelnut has 646 calories.
| Hazelnut | Sunflower Seeds | |
|---|---|---|
| Protein | 9% | 10% |
| Carbohydrates | 10% | 12% |
| Fat | 81% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and hazelnut contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both sunflower seeds and hazelnut are high in dietary fiber. Sunflower seed has 22% more dietary fiber than hazelnut - sunflower seed has 11.5g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Sunflower seed has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and hazelnut are high in protein. Sunflower seed has 15% more protein than hazelnut - sunflower seed has 17.2g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and hazelnut has 24% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 171% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Hazelnut and sunflower seeds contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than sunflower seed - hazelnut has 15.3mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, pantothenic acid and folate. Both hazelnut and sunflower seeds contain significant amounts of thiamin, niacin and Vitamin B6.
| Hazelnut | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.338 MG | 0.325 MG |
| Riboflavin | 0.123 MG | 0.285 MG |
| Niacin | 2.05 MG | 4.198 MG |
| Pantothenic acid | 0.923 MG | 7.056 MG |
| Vitamin B6 | 0.62 MG | 0.805 MG |
| Folate | 88 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and hazelnut are high in calcium. Hazelnut has 116% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both sunflower seeds and hazelnut are high in iron. Sunflower seed has 55% more iron than hazelnut - sunflower seed has 6.8mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both sunflower seeds and hazelnut are high in potassium. Hazelnut has 54% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both hazelnut and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Hazelnut | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.079 G |
| Total | 0.06 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than hazelnut per 100 grams.
| Hazelnut | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 37.39 G |
| Total | 8.463 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Hazelnut g
()
|
Daily Values (%) |
Sunflower Seeds 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
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% |
|
UG % | |
| 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 sunflower seeds or hazelnut contain more calories in 100 grams?Both sunflower seeds and hazelnut are high in calories. Hazelnut has a little more calories ( 0%) than sunflower seed by weight - sunflower seed has 619 calories in 100g and hazelnut has 646 calories.
Does sunflower seeds or hazelnut contain more calcium?
Both sunflower seeds and hazelnut are high in calcium. Hazelnut has 120% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does sunflower seeds or hazelnut contain more iron?
Both sunflower seeds and hazelnut are high in iron. Sunflower seed has 60% more iron than hazelnut - sunflower seed has 6.8mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does sunflower seeds or hazelnut contain more potassium?
Both sunflower seeds and hazelnut are high in potassium. Hazelnut has 50% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and hazelnut has 755mg of potassium.