Lentils vs. Hazelnut
Nutrition comparison of Cooked Lentils and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and hazelnut:
- Both hazelnut and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Hazelnut has more thiamin and Vitamin B6, however, lentil contains more folate.
- Hazelnut is an excellent source of Vitamin E and calcium.
- Lentil has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) 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 hazelnut and lentils are high in calories. Hazelnut has 457% more calories than lentil - hazelnut has 646 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Lentils has a macronutrient ratio of 30:67:3 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Hazelnut | |
|---|---|---|
| Protein | 30% | 9% |
| Carbohydrates | 67% | 10% |
| Fat | 3% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut and lentils contain similar amounts of carbs - hazelnut has 17.6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both hazelnut and lentils are high in dietary fiber. Hazelnut has 19% more dietary fiber than lentil - hazelnut has 9.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Hazelnut and lentils contain similar amounts of sugar - hazelnut has 4.9g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both hazelnut and lentils are high in protein. Hazelnut has 67% more protein than lentil - hazelnut has 15g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Hazelnut and lentils contain similar amounts of Vitamin C - hazelnut has 3.8mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Hazelnut and lentils contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 137 times more Vitamin E than lentil - hazelnut has 15.3mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and hazelnut contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin and Vitamin B6, however, lentil contains more folate. Both lentils and hazelnut contain significant amounts of riboflavin, niacin and pantothenic acid.
| Lentils | Hazelnut | |
|---|---|---|
| Thiamin | 0.169 MG | 0.338 MG |
| Riboflavin | 0.073 MG | 0.123 MG |
| Niacin | 1.06 MG | 2.05 MG |
| Pantothenic acid | 0.638 MG | 0.923 MG |
| Vitamin B6 | 0.178 MG | 0.62 MG |
| Folate | 181 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 547% more calcium than lentil - hazelnut has 123mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both hazelnut and lentils are high in iron. Hazelnut has 32% more iron than lentil - hazelnut has 4.4mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both hazelnut and lentils are high in potassium. Hazelnut has 105% more potassium than lentil - hazelnut has 755mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.06 G |
| Total | 0.037 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than lentil per 100 grams.
| Lentils | Hazelnut | |
|---|---|---|
| linoleic acid | 0.137 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.137 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 Lentils g
()
|
Daily Values (%) |
Hazelnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 hazelnut or lentils contain more calories in 100 grams?Both hazelnut and lentils are high in calories. Hazelnut has 460% more calories than lentil - hazelnut has 646 calories in 100g and lentil has 116 calories.
Does hazelnut or lentils have more carbohydrates?
By weight, hazelnut and lentils contain similar amounts of carbs - hazelnut has 17.6g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does hazelnut or lentils contain more calcium?
Hazelnut is a rich source of calcium and it has 550% more calcium than lentil - hazelnut has 123mg of calcium in 100 grams and lentil has 19mg of calcium.
Does hazelnut or lentils contain more iron?
Both hazelnut and lentils are high in iron. Hazelnut has 30% more iron than lentil - hazelnut has 4.4mg of iron in 100 grams and lentil has 3.3mg of iron.
Does hazelnut or lentils contain more potassium?
Both hazelnut and lentils are high in potassium. Hazelnut has 110% more potassium than lentil - hazelnut has 755mg of potassium in 100 grams and lentil has 369mg of potassium.