Cashews vs. Hazelnut
Nutrition comparison of Cashews and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and hazelnut:
- Both cashews and hazelnut are high in calories, dietary fiber, iron, potassium and protein.
- Cashew has more lutein + zeaxanthin than hazelnut, however, hazelnut contains more beta-carotene than cashew.
- Hazelnut has more riboflavin and folate.
- Hazelnut is an excellent source of Vitamin E and calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) 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 cashews and hazelnut are high in calories. Hazelnut has 17% more calories than cashew - cashew has 553 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, cashews is heavier in protein, heavier in carbs and lighter in fat compared to hazelnut per calorie. Cashews has a macronutrient ratio of 13:21:67 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Hazelnut | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 21% | 10% |
| Fat | 67% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and hazelnut has 42% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both cashews and hazelnut are high in dietary fiber. Hazelnut has 185% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Cashews and hazelnut contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both cashews and hazelnut are high in protein. Cashew has 21% more protein than hazelnut - cashew has 18.2g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Cashew is high in saturated fat and hazelnut has 42% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 660% more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Hazelnut and cashews contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 15 times more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than hazelnut - cashew has 34.1ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more riboflavin and folate. Both cashews and hazelnut contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Cashews | Hazelnut | |
|---|---|---|
| Thiamin | 0.423 MG | 0.338 MG |
| Riboflavin | 0.058 MG | 0.123 MG |
| Niacin | 1.062 MG | 2.05 MG |
| Pantothenic acid | 0.864 MG | 0.923 MG |
| Vitamin B6 | 0.417 MG | 0.62 MG |
| Folate | 25 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 232% more calcium than cashew - cashew has 37mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both cashews and hazelnut are high in iron. Cashew has 53% more iron than hazelnut - cashew has 6.7mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both cashews and hazelnut are high in potassium. Hazelnut has 14% more potassium than cashew - cashew has 660mg 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, cashew has more lutein + zeaxanthin than hazelnut per 100 grams, however, hazelnut contains more beta-carotene than cashew per 100 grams.
| Cashews | Hazelnut | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | ~ |
| beta-carotene | ~ | 36 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.06 G |
| Total | 0.062 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, both cashews and hazelnut contain significant amounts of linoleic acid.
| Cashews | Hazelnut | |
|---|---|---|
| other omega 6 | 0.266 G | 0.06 G |
| linoleic acid | 7.782 G | 8.403 G |
| Total | 8.048 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.
Cashews 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 cashews or hazelnut contain more calories in 100 grams?Both cashews and hazelnut are high in calories. Hazelnut has 20% more calories than cashew - cashew has 553 calories in 100g and hazelnut has 646 calories.
Does cashews or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 230% more calcium than cashew - cashew has 37mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does cashews or hazelnut contain more iron?
Both cashews and hazelnut are high in iron. Cashew has 50% more iron than hazelnut - cashew has 6.7mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does cashews or hazelnut contain more potassium?
Both cashews and hazelnut are high in potassium. Hazelnut has 10% more potassium than cashew - cashew has 660mg of potassium in 100 grams and hazelnut has 755mg of potassium.