Wild Rice vs. Hazelnut
Nutrition comparison of Cooked Wild 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
wild rice
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and hazelnut:
- Both wild rice and hazelnut are high in calories.
- Hazelnut has more beta-carotene than wild rice, however, wild rice contains more lutein + zeaxanthin than hazelnut.
- Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Wild rice has 5.7 times less sugar than hazelnut.
- Wild rice has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Wild Rice (Wild rice, 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 wild rice and hazelnut are high in calories. Hazelnut has 540% more calories than wild rice - wild rice has 101 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, wild rice is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Hazelnut | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 82% | 10% |
| Fat | 3% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and hazelnut contain similar amounts of carbs - wild rice has 21.3g 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 422% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Wild rice has 5.7 times less sugar than hazelnut - wild rice has 0.73g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 277% more protein than wild rice - wild rice has 4g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Wild rice has signficantly less saturated fat than hazelnut - wild rice has 0.05g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than wild rice - hazelnut has 3.8mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Hazelnut and wild rice contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 62 times more Vitamin E than wild rice - wild rice has 0.24mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Wild rice and hazelnut contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both wild rice and hazelnut contain significant amounts of riboflavin and niacin.
| Wild Rice | Hazelnut | |
|---|---|---|
| Thiamin | 0.052 MG | 0.338 MG |
| Riboflavin | 0.087 MG | 0.123 MG |
| Niacin | 1.287 MG | 2.05 MG |
| Pantothenic acid | 0.154 MG | 0.923 MG |
| Vitamin B6 | 0.135 MG | 0.62 MG |
| Folate | 26 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 40 times more calcium than wild rice - wild 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 630% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 648% more potassium than wild rice - wild rice has 101mg 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 wild rice per 100 grams, however, wild rice contains more lutein + zeaxanthin than hazelnut per 100 grams.
| Wild Rice | Hazelnut | |
|---|---|---|
| beta-carotene | 2 UG | 36 UG |
| lutein + zeaxanthin | 64 UG | ~ |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wild rice and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.06 G |
| Total | 0.095 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Hazelnut | |
|---|---|---|
| linoleic acid | 0.119 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.119 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.
Cooked Wild 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 wild rice or hazelnut contain more calories in 100 grams?Both wild rice and hazelnut are high in calories. Hazelnut has 540% more calories than wild rice - wild rice has 101 calories in 100g and hazelnut has 646 calories.
Does wild rice or hazelnut have more carbohydrates?
By weight, wild rice and hazelnut contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does wild rice or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 40 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does wild rice or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 630% more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does wild rice or hazelnut contain more potassium?
Hazelnut is a rich source of potassium and it has 650% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and hazelnut has 755mg of potassium.