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.
Detailed nutritional comparison of cashews 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: 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.


Image of Cashews src
Image of Hazelnut src

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 carbs, lighter in fat and similar to hazelnut for protein. Cashews has a macronutrient ratio of 12:21:67 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cashews Hazelnut
Protein 12% 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 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 Cashews or Hazelnut .

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

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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.