Avocado vs. Hazelnut
Nutrition comparison of Avocado and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and hazelnut:
- Both hazelnut and avocado are high in calories, dietary fiber and potassium.
- Avocado has 15.3 times less sugar than hazelnut.
- Avocado has 51% less carbohydrates than hazelnut.
- Avocado has 53% less saturated fat than hazelnut.
- Hazelnut has more thiamin and Vitamin B6.
- Hazelnut is an excellent source of Vitamin E, calcium, iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) 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 avocado are high in calories. Hazelnut has 287% more calories than avocado - hazelnut has 646 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in carbs and lighter in fat compared to hazelnut per calorie. Avocado has a macronutrient ratio of 4:19:77 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Hazelnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 19% | 10% |
| Fat | 77% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 51% less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both hazelnut and avocado are high in dietary fiber. Hazelnut has 38% more dietary fiber than avocado - hazelnut has 9.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 15.3 times less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 667% more protein than avocado - hazelnut has 15g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Avocado has 53% less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 132% more Vitamin C than hazelnut - hazelnut has 3.8mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Hazelnut and avocado contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 676% more Vitamin E than avocado - hazelnut has 15.3mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than hazelnut - avocado has 21ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin and Vitamin B6. Both avocado and hazelnut contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Avocado | Hazelnut | |
|---|---|---|
| Thiamin | 0.075 MG | 0.338 MG |
| Riboflavin | 0.143 MG | 0.123 MG |
| Niacin | 1.912 MG | 2.05 MG |
| Pantothenic acid | 1.463 MG | 0.923 MG |
| Vitamin B6 | 0.287 MG | 0.62 MG |
| Folate | 89 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 846% more calcium than avocado - hazelnut has 123mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 618% more iron than avocado - hazelnut has 4.4mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both hazelnut and avocado are high in potassium. Hazelnut has 49% more potassium than avocado - hazelnut has 755mg of potassium per 100 grams and avocado has 507mg 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 avocado and hazelnut contain significant amounts of beta-carotene.
| Avocado | Hazelnut | |
|---|---|---|
| beta-carotene | 63 UG | 36 UG |
| alpha-carotene | 24 UG | 1 UG |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Avocado | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.06 G |
| Total | 0.125 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than avocado per 100 grams.
| Avocado | Hazelnut | |
|---|---|---|
| linoleic acid | 1.674 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 1.674 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.
Avocado g
()
|
Daily Values (%) |
Hazelnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 avocado contain more calories in 100 grams?Both hazelnut and avocado are high in calories. Hazelnut has 290% more calories than avocado - hazelnut has 646 calories in 100g and avocado has 167 calories.
Does hazelnut or avocado contain more calcium?
Hazelnut is a rich source of calcium and it has 850% more calcium than avocado - hazelnut has 123mg of calcium in 100 grams and avocado has 13mg of calcium.
Does hazelnut or avocado contain more iron?
Hazelnut is an abundant source of iron and it has 620% more iron than avocado - hazelnut has 4.4mg of iron in 100 grams and avocado has 0.61mg of iron.
Does hazelnut or avocado contain more potassium?
Both hazelnut and avocado are high in potassium. Hazelnut has 50% more potassium than avocado - hazelnut has 755mg of potassium in 100 grams and avocado has 507mg of potassium.