Coconut vs. Hazelnut

Nutrition comparison of Coconut and Hazelnut


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

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

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

  • Both coconut and hazelnut are high in calories, dietary fiber, iron and potassium.
  • Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Hazelnut is an excellent source of Vitamin E, calcium and protein.
Detailed nutritional comparison of coconut 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: Coconut (Nuts, coconut meat, raw) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Coconut src
Image of Hazelnut src

Calories and Carbs

calories

Both coconut and hazelnut are high in calories. Hazelnut has 82% more calories than coconut - coconut has 354 calories per 100 grams and hazelnut has 646 calories.

For macronutrient ratios, coconut is lighter in protein, heavier in carbs and similar to hazelnut for fat. Coconut has a macronutrient ratio of 4:16:80 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Hazelnut
Protein 4% 9%
Carbohydrates 16% 10%
Fat 80% 81%
Alcohol ~ ~

carbohydrates

Coconut and hazelnut contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.

dietary fiber

Both coconut and hazelnut are high in dietary fiber. Hazelnut has a little more dietary fiber (4%) than coconut by weight - coconut has 9g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.

sugar

Coconut and hazelnut contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and hazelnut has 4.9g of sugar.

Protein

protein

Hazelnut is an excellent source of protein and it has 351% more protein than coconut - coconut has 3.3g of protein per 100 grams and hazelnut has 15g of protein.

Fat

saturated fat

Coconut is high in saturated fat and hazelnut has 85% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.

Vitamins

Vitamin C

Coconut and hazelnut contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.

Vitamin A

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

Vitamin E

Hazelnut is an excellent source of Vitamin E and it has 62 times more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.

Vitamin K

Coconut and hazelnut contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.

The B Vitamins

Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Coconut Hazelnut
Thiamin 0.066 MG 0.338 MG
Riboflavin 0.02 MG 0.123 MG
Niacin 0.54 MG 2.05 MG
Pantothenic acid 0.3 MG 0.923 MG
Vitamin B6 0.054 MG 0.62 MG
Folate 26 UG 88 UG

Minerals

calcium

Hazelnut is an excellent source of calcium and it has 779% more calcium than coconut - coconut has 14mg of calcium per 100 grams and hazelnut has 123mg of calcium.

iron

Both coconut and hazelnut are high in iron. Hazelnut has 80% more iron than coconut - coconut has 2.4mg of iron per 100 grams and hazelnut has 4.4mg of iron.

potassium

Both coconut and hazelnut are high in potassium. Hazelnut has 112% more potassium than coconut - coconut has 356mg of potassium per 100 grams and hazelnut has 755mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, hazelnut has more linoleic acid than coconut per 100 grams.

Coconut Hazelnut
linoleic acid 0.366 G 8.403 G
other omega 6 ~ 0.06 G
Total 0.366 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 Coconut or Hazelnut .

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

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FAQ

Does coconut or hazelnut contain more calories in 100 grams?
Both coconut and hazelnut are high in calories. Hazelnut has 80% more calories than coconut - coconut has 354 calories in 100g and hazelnut has 646 calories.

Does coconut or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 780% more calcium than coconut - coconut has 14mg of calcium in 100 grams and hazelnut has 123mg of calcium.

Does coconut or hazelnut contain more iron?
Both coconut and hazelnut are high in iron. Hazelnut has 80% more iron than coconut - coconut has 2.4mg of iron in 100 grams and hazelnut has 4.4mg of iron.

Does coconut or hazelnut contain more potassium?
Both coconut and hazelnut are high in potassium. Hazelnut has 110% more potassium than coconut - coconut has 356mg of potassium in 100 grams and hazelnut has 755mg of potassium.