Hazelnut vs. Hemp Seeds
Nutrition comparison of Hazelnut and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and hemp seeds:
- Both hemp seeds and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut is an excellent source of Vitamin E.
- Hemp seed has 51% less carbohydrates than hazelnut.
- Hemp seed has more thiamin, riboflavin and niacin, however, hazelnut contains more pantothenic acid.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and hazelnut are high in calories. Hazelnut has 17% more calories than hemp seed - hemp seed has 553 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is lighter in protein, heavier in carbs and heavier in fat compared to hemp seeds per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Hemp Seeds | |
|---|---|---|
| Protein | 9% | 21% |
| Carbohydrates | 10% | 6% |
| Fat | 81% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 51% less carbohydrates than hazelnut - hemp seed has 8.7g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both hemp seeds and hazelnut are high in dietary fiber. Hazelnut has 135% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Hemp seeds and hazelnut contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both hemp seeds and hazelnut are high in protein. Hemp seed has 110% more protein than hazelnut - hemp seed has 31.6g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Hemp seeds and hazelnut contain similar amounts of saturated fat - hemp seed has 4.6g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 660% more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Hemp seeds and hazelnut contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and hazelnut has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 18 times more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
The B Vitamins
Hemp seed has more thiamin, riboflavin and niacin, however, hazelnut contains more pantothenic acid. Both hazelnut and hemp seeds contain significant amounts of Vitamin B6 and folate.
| Hazelnut | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.338 MG | 1.275 MG |
| Riboflavin | 0.123 MG | 0.285 MG |
| Niacin | 2.05 MG | 9.2 MG |
| Pantothenic acid | 0.923 MG | ~ |
| Vitamin B6 | 0.62 MG | 0.6 MG |
| Folate | 88 UG | 110 UG |
Minerals
calcium
Both hemp seeds and hazelnut are high in calcium. Hazelnut has 76% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both hemp seeds and hazelnut are high in iron. Hemp seed has 82% more iron than hazelnut - hemp seed has 8mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both hemp seeds and hazelnut are high in potassium. Hemp seed has 59% more potassium than hazelnut - hemp seed has 1200mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Hazelnut | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 10.024 G |
| Total | 0.06 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than hazelnut per 100 grams.
| Hazelnut | Hemp Seeds | |
|---|---|---|
| other omega 6 | ~ | 1.34 G |
| linoleic acid | 8.403 G | 27.459 G |
| Total | 8.403 G | 28.799 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.
Note: The specific food items compared are: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Hemp Seeds (Seeds, hemp seed, hulled) .
Hazelnut g
()
|
Daily Values (%) |
Hemp Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 hemp seeds or hazelnut contain more calories in 100 grams?Both hemp seeds and hazelnut are high in calories. Hazelnut has 20% more calories than hemp seed - hemp seed has 553 calories in 100g and hazelnut has 646 calories.
Does hemp seeds or hazelnut contain more calcium?
Both hemp seeds and hazelnut are high in calcium. Hazelnut has 80% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does hemp seeds or hazelnut contain more iron?
Both hemp seeds and hazelnut are high in iron. Hemp seed has 80% more iron than hazelnut - hemp seed has 8mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does hemp seeds or hazelnut contain more potassium?
Both hemp seeds and hazelnut are high in potassium. Hemp seed has 60% more potassium than hazelnut - hemp seed has 1200mg of potassium in 100 grams and hazelnut has 755mg of potassium.