Oats vs. Hazelnut

Nutrition comparison of Oats and Hazelnut


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

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

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

  • Both oats and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hazelnut is an excellent source of Vitamin E.
  • Oat has 73% less saturated fat than hazelnut.
  • Oat has more thiamin, however, hazelnut contains more niacin and Vitamin B6.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Hazelnut src

Calories and Carbs

calories

Both oats and hazelnut are high in calories. Hazelnut has 66% more calories than oat - oat has 389 calories per 100 grams and hazelnut has 646 calories.

For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Oats has a macronutrient ratio of 17:67:16 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Hazelnut
Protein 17% 9%
Carbohydrates 67% 10%
Fat 16% 81%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and hazelnut has 73% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.

dietary fiber

Both oats and hazelnut are high in dietary fiber. Oat has 13% more dietary fiber than hazelnut - oat has 10.6g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.

sugar

Oat has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both oats and hazelnut are high in protein. Oat has 12% more protein than hazelnut - oat has 16.9g of protein per 100 grams and hazelnut has 15g of protein.

Fat

saturated fat

Oat has 73% less saturated fat than hazelnut - oat has 1.2g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.

Vitamins

Vitamin C

Hazelnut has more Vitamin C than oat - hazelnut has 3.8mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

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

Vitamin E

Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than oat - hazelnut has 15.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, however, hazelnut contains more niacin and Vitamin B6. Both oats and hazelnut contain significant amounts of riboflavin, pantothenic acid and folate.

Oats Hazelnut
Thiamin 0.763 MG 0.338 MG
Riboflavin 0.139 MG 0.123 MG
Niacin 0.961 MG 2.05 MG
Pantothenic acid 1.349 MG 0.923 MG
Vitamin B6 0.119 MG 0.62 MG
Folate 56 UG 88 UG

Minerals

calcium

Both oats and hazelnut are high in calcium. Hazelnut has 128% more calcium than oat - oat has 54mg of calcium per 100 grams and hazelnut has 123mg of calcium.

iron

Both oats and hazelnut are high in iron. Oat has a little more iron (8%) than hazelnut by weight - oat has 4.7mg of iron per 100 grams and hazelnut has 4.4mg of iron.

potassium

Both oats and hazelnut are high in potassium. Hazelnut has 76% more potassium than oat - oat has 429mg of potassium per 100 grams and hazelnut has 755mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both oats and hazelnut contain significant amounts of alpha linoleic acid (ALA).

Oats Hazelnut
alpha linoleic acid 0.111 G 0.06 G
Total 0.111 G 0.06 G

omega 6s

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

Oats Hazelnut
linoleic acid 2.424 G 8.403 G
other omega 6 ~ 0.06 G
Total 2.424 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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .

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