White Rice vs. Hazelnut
Nutrition comparison of Cooked White Rice and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and hazelnut:
- Both white rice and hazelnut are high in calories.
- Hazelnut has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- White rice has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and hazelnut are high in calories. Hazelnut has 397% more calories than white rice - white rice has 130 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, white rice is much heavier in carbs, much lighter in fat and similar to hazelnut for protein. White rice has a macronutrient ratio of 8:91:2 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Hazelnut | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 91% | 10% |
| Fat | 2% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut has 38% less carbohydrates than white rice - white rice has 28.6g 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 30 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
White rice has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Hazelnut is an excellent source of protein and it has 532% more protein than white rice - white rice has 2.4g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
White rice has signficantly less saturated fat than hazelnut - white rice has 0.06g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than white rice - hazelnut has 3.8mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Hazelnut and white rice contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than white rice - hazelnut has 15.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both white rice and hazelnut contain significant amounts of niacin and folate.
| White Rice | Hazelnut | |
|---|---|---|
| Thiamin | 0.167 MG | 0.338 MG |
| Riboflavin | 0.016 MG | 0.123 MG |
| Niacin | 1.835 MG | 2.05 MG |
| Pantothenic acid | 0.411 MG | 0.923 MG |
| Vitamin B6 | 0.05 MG | 0.62 MG |
| Folate | 58 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 40 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 194% more iron than white rice - white rice has 1.5mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 25 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.06 G |
| Total | 0.01 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than white rice per 100 grams.
| White Rice | Hazelnut | |
|---|---|---|
| linoleic acid | 0.046 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Cooked White Rice 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 white rice or hazelnut contain more calories in 100 grams?Both white rice and hazelnut are high in calories. Hazelnut has 400% more calories than white rice - white rice has 130 calories in 100g and hazelnut has 646 calories.
Does white rice or hazelnut have more carbohydrates?
By weight, hazelnut has 40% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does white rice or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 40 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does white rice or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 190% more iron than white rice - white rice has 1.5mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does white rice or hazelnut contain more potassium?
Hazelnut is a rich source of potassium and it has 25 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and hazelnut has 755mg of potassium.