Whole Wheat Flour vs. Hazelnut
Nutrition comparison of Whole Wheat Flour and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and hazelnut:
- Both whole wheat flour and hazelnut are high in calories, dietary fiber, iron, potassium and protein.
- Hazelnut has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than hazelnut.
- Hazelnut is an excellent source of Vitamin E and calcium.
- Whole wheat flour has more niacin, however, hazelnut contains more Vitamin B6 and folate.
- Whole wheat flour has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) 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 whole wheat flour and hazelnut are high in calories. Hazelnut has 95% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to hazelnut for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Hazelnut | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 84% | 10% |
| Fat | 5% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and hazelnut has 76% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both whole wheat flour and hazelnut are high in dietary fiber. Whole wheat flour has 39% more dietary fiber than hazelnut - whole wheat flour has 13.1g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Whole wheat flour and hazelnut contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both whole wheat flour and hazelnut are high in protein. Hazelnut has 56% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Whole wheat flour has signficantly less saturated fat than hazelnut - whole wheat flour has 0.43g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than whole wheat flour - hazelnut has 3.8mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Hazelnut and whole wheat flour contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 27 times more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Whole wheat flour and hazelnut contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Whole wheat flour has more niacin, however, hazelnut contains more Vitamin B6 and folate. Both whole wheat flour and hazelnut contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Whole Wheat Flour | Hazelnut | |
|---|---|---|
| Thiamin | 0.297 MG | 0.338 MG |
| Riboflavin | 0.188 MG | 0.123 MG |
| Niacin | 5.347 MG | 2.05 MG |
| Pantothenic acid | 1.011 MG | 0.923 MG |
| Vitamin B6 | 0.191 MG | 0.62 MG |
| Folate | 28 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 273% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both whole wheat flour and hazelnut are high in iron. Hazelnut has 18% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both whole wheat flour and hazelnut are high in potassium. Hazelnut has 92% more potassium than whole wheat flour - whole wheat flour has 394mg 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 has more beta-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than hazelnut per 100 grams.
| Whole Wheat Flour | Hazelnut | |
|---|---|---|
| beta-carotene | 5 UG | 36 UG |
| lutein + zeaxanthin | 220 UG | ~ |
| alpha-carotene | ~ | 1 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Whole Wheat Flour 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 whole wheat flour or hazelnut contain more calories in 100 grams?Both whole wheat flour and hazelnut are high in calories. Hazelnut has 100% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and hazelnut has 646 calories.
Does whole wheat flour or hazelnut have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and hazelnut has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does whole wheat flour or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 270% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does whole wheat flour or hazelnut contain more iron?
Both whole wheat flour and hazelnut are high in iron. Hazelnut has 20% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does whole wheat flour or hazelnut contain more potassium?
Both whole wheat flour and hazelnut are high in potassium. Hazelnut has 90% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and hazelnut has 755mg of potassium.