Quinoa vs. Hazelnut
Nutrition comparison of Cooked Quinoa and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and hazelnut:
- Both quinoa and hazelnut are high in calories and dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than hazelnut.
- Hazelnut has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than hazelnut.
- Hazelnut has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Hazelnut is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Quinoa has 4.6 times less sugar than hazelnut.
- Quinoa has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Quinoa (Quinoa, 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 quinoa and hazelnut are high in calories. Hazelnut has 438% more calories than quinoa - quinoa has 120 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Hazelnut | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 71% | 10% |
| Fat | 15% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and hazelnut contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both quinoa and hazelnut are high in dietary fiber. Hazelnut has 236% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Quinoa has 4.6 times less sugar than hazelnut - quinoa has 0.87g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 242% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Quinoa has signficantly less saturated fat than hazelnut - quinoa has 0.23g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than quinoa - hazelnut has 3.8mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Hazelnut and quinoa contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 23 times more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
The B Vitamins
Hazelnut has more thiamin, niacin, pantothenic acid and Vitamin B6. Both quinoa and hazelnut contain significant amounts of riboflavin and folate.
| Quinoa | Hazelnut | |
|---|---|---|
| Thiamin | 0.107 MG | 0.338 MG |
| Riboflavin | 0.11 MG | 0.123 MG |
| Niacin | 0.412 MG | 2.05 MG |
| Pantothenic acid | ~ | 0.923 MG |
| Vitamin B6 | 0.123 MG | 0.62 MG |
| Folate | 42 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 624% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 194% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 339% more potassium than quinoa - quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than hazelnut per 100 grams.
| Quinoa | Hazelnut | |
|---|---|---|
| beta-carotene | 3 UG | 36 UG |
| lutein + zeaxanthin | 53 UG | ~ |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than hazelnut per 100 grams. Both quinoa and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.06 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than quinoa per 100 grams.
| Quinoa | Hazelnut | |
|---|---|---|
| linoleic acid | 0.974 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.974 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 Quinoa 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 % |
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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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 quinoa or hazelnut contain more calories in 100 grams?Both quinoa and hazelnut are high in calories. Hazelnut has 440% more calories than quinoa - quinoa has 120 calories in 100g and hazelnut has 646 calories.
Does quinoa or hazelnut have more carbohydrates?
By weight, quinoa and hazelnut contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does quinoa or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 620% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does quinoa or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 190% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does quinoa or hazelnut contain more potassium?
Hazelnut is a rich source of potassium and it has 340% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and hazelnut has 755mg of potassium.