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.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Hazelnut src

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 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 Avocado or Hazelnut .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .

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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.