Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and hazelnut:
Both whole wheat bread and hazelnut are high in calories. Hazelnut has 144% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Whole Wheat Bread | Hazelnut | |
---|---|---|
Protein | 20% | 9% |
Carbohydrates | 66% | 10% |
Fat | 14% | 81% |
Alcohol | ~ | ~ |
Whole wheat bread is high in carbohydrates and hazelnut has 59% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
Both whole wheat bread and hazelnut are high in dietary fiber. Hazelnut has 27% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
Whole wheat bread and hazelnut contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Both whole wheat bread and hazelnut are high in protein. Hazelnut has 13% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and hazelnut has 15g of protein.
Whole wheat bread has signficantly less saturated fat than hazelnut - whole wheat bread has 0.87g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Hazelnut has 37 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Hazelnut and whole wheat bread contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Hazelnut is an excellent source of Vitamin E and it has 40 times more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Whole wheat bread and hazelnut contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
Hazelnut has more pantothenic acid and Vitamin B6. Both whole wheat bread and hazelnut contain significant amounts of thiamin, riboflavin, niacin and folate.
Whole Wheat Bread | Hazelnut | |
---|---|---|
Thiamin | 0.279 MG | 0.338 MG |
Riboflavin | 0.131 MG | 0.123 MG |
Niacin | 4.042 MG | 2.05 MG |
Pantothenic acid | 0.336 MG | 0.923 MG |
Vitamin B6 | 0.263 MG | 0.62 MG |
Folate | 75 UG | 88 UG |
Both whole wheat bread and hazelnut are high in calcium. Hazelnut has 19% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and hazelnut has 123mg of calcium.
Both whole wheat bread and hazelnut are high in iron. Hazelnut has 75% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and hazelnut has 4.4mg of iron.
Both whole wheat bread and hazelnut are high in potassium. Hazelnut has 228% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and hazelnut has 755mg of potassium.
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 has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than hazelnut per 100 grams.
Whole Wheat Bread | Hazelnut | |
---|---|---|
beta-carotene | 1 UG | 36 UG |
lutein + zeaxanthin | 94 UG | ~ |
alpha-carotene | ~ | 1 UG |
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
Whole Wheat Bread | Hazelnut | |
---|---|---|
alpha linoleic acid | 0.205 G | 0.06 G |
Total | 0.205 G | 0.06 G |
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than whole wheat bread per 100 grams.
Whole Wheat Bread | Hazelnut | |
---|---|---|
other omega 6 | 0.002 G | 0.06 G |
linoleic acid | 1.667 G | 8.403 G |
Total | 1.669 G | 8.463 G |
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 Whole Wheat Bread or Hazelnut .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Whole Wheat Bread 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 % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
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% |
|
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 | |||