Hazelnut vs. Sweet Potatoes
Nutrition comparison of Hazelnut and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and sweet potatoes:
- Both sweet potatoes and hazelnut are high in dietary fiber and potassium.
- Hazelnut has more thiamin, niacin, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, iron and protein.
- Sweet potato has signficantly less saturated fat than hazelnut.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and sweet potato has 87% less calories than hazelnut - sweet potato has 86 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 sweet potatoes for protein. Hazelnut has a macronutrient ratio of 9:10:81 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Sweet Potatoes | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 10% | 92% |
| Fat | 81% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and hazelnut contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both sweet potatoes and hazelnut are high in dietary fiber. Hazelnut has 213% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Sweet potatoes and hazelnut contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 857% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Sweet potato has signficantly less saturated fat than hazelnut - sweet potato has 0.02g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and hazelnut contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 235 times more Vitamin A than hazelnut - sweet potato has 709ug 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 57 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Sweet potatoes and hazelnut contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, niacin, Vitamin B6 and folate. Both hazelnut and sweet potatoes contain significant amounts of riboflavin and pantothenic acid.
| Hazelnut | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.338 MG | 0.078 MG |
| Riboflavin | 0.123 MG | 0.061 MG |
| Niacin | 2.05 MG | 0.557 MG |
| Pantothenic acid | 0.923 MG | 0.8 MG |
| Vitamin B6 | 0.62 MG | 0.209 MG |
| Folate | 88 UG | 11 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 310% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 618% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both sweet potatoes and hazelnut are high in potassium. Hazelnut has 124% more potassium than sweet potato - sweet potato has 337mg 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 sweet potatoes contain small amounts of alpha-carotene.
| Hazelnut | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 36 UG | 8509 UG |
| alpha-carotene | 1 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Hazelnut | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.001 G |
| Total | 0.06 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than sweet potato per 100 grams.
| Hazelnut | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 0.013 G |
| Total | 8.463 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Hazelnut g
()
|
Daily Values (%) |
Sweet Potatoes 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% |
|
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 % |
|
5% | Vitamin A | 5% |
|
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 % | |
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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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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 % |
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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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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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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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UG % | |
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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 % | |
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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% |
|
UG % | |
| MG % |
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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 sweet potatoes or hazelnut contain more calories in 100 grams?Hazelnut is high in calories and sweet potato has 90% less calories than hazelnut - sweet potato has 86 calories in 100g and hazelnut has 646 calories.
Does sweet potatoes or hazelnut have more carbohydrates?
By weight, sweet potatoes and hazelnut contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does sweet potatoes or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 310% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does sweet potatoes or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 620% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does sweet potatoes or hazelnut contain more potassium?
Both sweet potatoes and hazelnut are high in potassium. Hazelnut has 120% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and hazelnut has 755mg of potassium.