Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and sesame seeds:
Both sesame seeds and hazelnut are high in calories. Hazelnut has 14% more calories than sesame seed - sesame seed has 565 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is lighter in carbs, heavier in fat and similar to sesame seeds for protein. Hazelnut has a macronutrient ratio of 9:10:81 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Hazelnut | Sesame Seeds | |
---|---|---|
Protein | 9% | 11% |
Carbohydrates | 10% | 17% |
Fat | 81% | 72% |
Alcohol | ~ | ~ |
Hazelnut has 32% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
Both sesame seeds and hazelnut are high in dietary fiber. Sesame seed has 49% more dietary fiber than hazelnut - sesame seed has 14g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
Sesame seed has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and sesame seed does not contain significant amounts.
Both sesame seeds and hazelnut are high in protein. Sesame seed has 13% more protein than hazelnut - sesame seed has 17g of protein per 100 grams and hazelnut has 15g of protein.
Sesame seed is high in saturated fat and hazelnut has 33% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Hazelnut has more Vitamin C than sesame seed - hazelnut has 3.8mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Hazelnut and sesame seeds contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than sesame seed - hazelnut has 15.3mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Sesame seed has more thiamin, riboflavin and niacin, however, hazelnut contains more pantothenic acid. Both hazelnut and sesame seeds contain significant amounts of Vitamin B6 and folate.
Hazelnut | Sesame Seeds | |
---|---|---|
Thiamin | 0.338 MG | 0.803 MG |
Riboflavin | 0.123 MG | 0.251 MG |
Niacin | 2.05 MG | 4.581 MG |
Pantothenic acid | 0.923 MG | 0.051 MG |
Vitamin B6 | 0.62 MG | 0.802 MG |
Folate | 88 UG | 98 UG |
Both sesame seeds and hazelnut are high in calcium. Sesame seed has 704% more calcium than hazelnut - sesame seed has 989mg of calcium per 100 grams and hazelnut has 123mg of calcium.
Both sesame seeds and hazelnut are high in iron. Sesame seed has 237% more iron than hazelnut - sesame seed has 14.8mg of iron per 100 grams and hazelnut has 4.4mg of iron.
Both sesame seeds and hazelnut are high in potassium. Hazelnut has 59% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and hazelnut has 755mg of potassium.
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
Hazelnut | Sesame Seeds | |
---|---|---|
alpha linoleic acid | 0.06 G | 0.363 G |
Total | 0.06 G | 0.363 G |
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than hazelnut per 100 grams.
Hazelnut | Sesame Seeds | |
---|---|---|
other omega 6 | 0.06 G | ~ |
linoleic acid | 8.403 G | 20.654 G |
Total | 8.463 G | 20.654 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Hazelnut or Sesame Seeds .
Note: The specific food items compared are: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Hazelnut g
()
|
Daily Values (%) |
Sesame Seeds 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 % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
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% |
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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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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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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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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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MG % |
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5% | phosphorus | 5% |
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UG % |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||