Almonds vs. Hazelnut

Nutrition comparison of Almonds and Hazelnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almonds versus hazelnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almonds and hazelnut:

  • Both almonds and hazelnut are high in Vitamin E, calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond has more riboflavin, however, hazelnut contains more Vitamin B6.
Detailed nutritional comparison of almonds and hazelnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almonds (Nuts, almonds) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Hazelnut src

Calories and Carbs

calories

Both almonds and hazelnut are high in calories. Hazelnut has 12% more calories than almond - almond has 579 calories per 100 grams and hazelnut has 646 calories.

For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to hazelnut per calorie. Almonds has a macronutrient ratio of 14:14:73 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Hazelnut
Protein 14% 9%
Carbohydrates 14% 10%
Fat 73% 81%
Alcohol ~ ~

carbohydrates

Almonds and hazelnut contain similar amounts carbs - almond has 21.6g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.

dietary fiber

Both almonds and hazelnut are high in dietary fiber. Almond has 33% more dietary fiber than hazelnut - almond has 12.5g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.

sugar

Almonds and hazelnut contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and hazelnut has 4.9g of sugar.



Protein

protein

Both almonds and hazelnut are high in protein. Almond has 41% more protein than hazelnut - almond has 21.2g of protein per 100 grams and hazelnut has 15g of protein.

Fat

saturated fat

Almonds and hazelnut contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.

trans fat

Both almonds and hazelnut are low in trans fat - almond has 0.02g of trans fat per 100 grams and hazelnut does not contain significant amounts.

Vitamins

Vitamin C

Hazelnut has more Vitamin C than almond - hazelnut has 3.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Hazelnut and almonds contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Both almonds and hazelnut are high in Vitamin E. Almond has 68% more Vitamin E than hazelnut - almond has 25.6mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.

The B Vitamins

Almond has more riboflavin, however, hazelnut contains more Vitamin B6. Both almonds and hazelnut contain significant amounts of thiamin, niacin, pantothenic acid and folate.

Almonds Hazelnut
Thiamin 0.205 MG 0.338 MG
Riboflavin 1.138 MG 0.123 MG
Niacin 3.618 MG 2.05 MG
Pantothenic acid 0.471 MG 0.923 MG
Vitamin B6 0.137 MG 0.62 MG
Folate 44 UG 88 UG

Minerals

calcium

Both almonds and hazelnut are high in calcium. Almond has 119% more calcium than hazelnut - almond has 269mg of calcium per 100 grams and hazelnut has 123mg of calcium.

iron

Both almonds and hazelnut are high in iron. Hazelnut has 18% more iron than almond - almond has 3.7mg of iron per 100 grams and hazelnut has 4.4mg of iron.

potassium

Both almonds and hazelnut are high in potassium. Almond is very similar to almond for potassium - almond has 733mg 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,

Almonds Hazelnut
beta-carotene 1 UG 36 UG
lutein + zeaxanthin 1 UG ~
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than almond per 100 grams.

Almonds Hazelnut
alpha linoleic acid 0.003 G 0.06 G
Total 0.003 G 0.06 G

omega 6s

Comparing omega-6 fatty acids, both almonds and hazelnut contain significant amounts of linoleic acid.

Almonds Hazelnut
other omega 6 0.007 G 0.06 G
linoleic acid 12.324 G 8.403 G
Total 12.331 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.

Note: The specific food items compared are: Almonds (Nuts, almonds) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .

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