Hazelnut vs. Yellow Corn
Nutrition comparison of Hazelnut and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and yellow corn:
- Both yellow corn and hazelnut are high in dietary fiber and potassium.
- Hazelnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, iron and protein.
- Yellow corn has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and yellow corn has 85% less calories than hazelnut - yellow corn has 96 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is much lighter in carbs, much heavier in fat and similar to yellow corn for protein. Hazelnut has a macronutrient ratio of 9:10:81 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Yellow Corn | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 10% | 76% |
| Fat | 81% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and hazelnut contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both yellow corn and hazelnut are high in dietary fiber. Hazelnut has 292% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Yellow corn and hazelnut contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 341% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Yellow corn has signficantly less saturated fat than hazelnut - yellow corn has 0.2g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Yellow corn and hazelnut contain similar amounts of Vitamin C - yellow corn has 5.5mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Yellow corn and hazelnut contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and hazelnut has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 168 times more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Yellow corn and hazelnut contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, Vitamin B6 and folate. Both hazelnut and yellow corn contain significant amounts of niacin and pantothenic acid.
| Hazelnut | Yellow Corn | |
|---|---|---|
| Thiamin | 0.338 MG | 0.093 MG |
| Riboflavin | 0.123 MG | 0.057 MG |
| Niacin | 2.05 MG | 1.683 MG |
| Pantothenic acid | 0.923 MG | 0.792 MG |
| Vitamin B6 | 0.62 MG | 0.139 MG |
| Folate | 88 UG | 23 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 40 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 873% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both yellow corn and hazelnut are high in potassium. Hazelnut has 246% more potassium than yellow corn - yellow corn has 218mg 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, both hazelnut and yellow corn contain significant amounts of beta-carotene.
| Hazelnut | Yellow Corn | |
|---|---|---|
| beta-carotene | 36 UG | 66 UG |
| alpha-carotene | 1 UG | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Hazelnut | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.018 G |
| Total | 0.06 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than yellow corn per 100 grams.
| Hazelnut | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 0.586 G |
| Total | 8.463 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Hazelnut g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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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 yellow corn or hazelnut contain more calories in 100 grams?Hazelnut is high in calories and yellow corn has 90% less calories than hazelnut - yellow corn has 96 calories in 100g and hazelnut has 646 calories.
Does yellow corn or hazelnut have more carbohydrates?
By weight, yellow corn and hazelnut contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does yellow corn or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 40 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does yellow corn or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 870% more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does yellow corn or hazelnut contain more potassium?
Both yellow corn and hazelnut are high in potassium. Hazelnut has 250% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and hazelnut has 755mg of potassium.