Hazelnut vs. Pumpkin Seeds
Nutrition comparison of Hazelnut and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and pumpkin seeds:
- Both pumpkin seeds and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and hazelnut are high in calories. Hazelnut has 45% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Pumpkin Seeds | |
|---|---|---|
| Protein | 9% | 16% |
| Carbohydrates | 10% | 46% |
| Fat | 81% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and hazelnut has 67% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and hazelnut are high in dietary fiber. Pumpkin seed has 96% more dietary fiber than hazelnut - pumpkin seed has 18.4g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and hazelnut are high in protein. Pumpkin seed has 23% more protein than hazelnut - pumpkin seed has 18.6g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Pumpkin seeds and hazelnut contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 11 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Pumpkin seeds and hazelnut contain similar amounts of Vitamin A - pumpkin seed has 3ug 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 more Vitamin E than pumpkin seed - hazelnut has 15.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Hazelnut | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.338 MG | 0.034 MG |
| Riboflavin | 0.123 MG | 0.052 MG |
| Niacin | 2.05 MG | 0.286 MG |
| Pantothenic acid | 0.923 MG | 0.056 MG |
| Vitamin B6 | 0.62 MG | 0.037 MG |
| Folate | 88 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and hazelnut are high in calcium. Hazelnut has 124% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both pumpkin seeds and hazelnut are high in iron. Hazelnut has 32% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both pumpkin seeds and hazelnut are high in potassium. Pumpkin seed has 22% more potassium than hazelnut - pumpkin seed has 919mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both hazelnut and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Hazelnut | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.077 G |
| Total | 0.06 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both hazelnut and pumpkin seeds contain significant amounts of linoleic acid.
| Hazelnut | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 8.759 G |
| Total | 8.463 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Hazelnut g
()
|
Daily Values (%) |
Pumpkin 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 % |
|
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 pumpkin seeds or hazelnut contain more calories in 100 grams?Both pumpkin seeds and hazelnut are high in calories. Hazelnut has 50% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and hazelnut has 646 calories.
Does pumpkin seeds or hazelnut have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and hazelnut has 70% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does pumpkin seeds or hazelnut contain more calcium?
Both pumpkin seeds and hazelnut are high in calcium. Hazelnut has 120% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does pumpkin seeds or hazelnut contain more iron?
Both pumpkin seeds and hazelnut are high in iron. Hazelnut has 30% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does pumpkin seeds or hazelnut contain more potassium?
Both pumpkin seeds and hazelnut are high in potassium. Pumpkin seed has 20% more potassium than hazelnut - pumpkin seed has 919mg of potassium in 100 grams and hazelnut has 755mg of potassium.