Hazelnut vs. Spirulina
Nutrition comparison of Hazelnut and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and spirulina:
- Both spirulina and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut is an excellent source of Vitamin E.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and hazelnut are high in calories. Hazelnut has 123% more calories than spirulina - spirulina has 290 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Spirulina | |
|---|---|---|
| Protein | 9% | 58% |
| Carbohydrates | 10% | 24% |
| Fat | 81% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut has 26% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both spirulina and hazelnut are high in dietary fiber. Hazelnut has 161% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Spirulina and hazelnut contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both spirulina and hazelnut are high in protein. Spirulina has 282% more protein than hazelnut - spirulina has 57.5g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Spirulina has 41% less saturated fat than hazelnut - spirulina has 2.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Spirulina has 166% more Vitamin C than hazelnut - spirulina has 10.1mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Spirulina has 867% more Vitamin A than hazelnut - spirulina has 29ug 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 206% more Vitamin E than spirulina - spirulina has 5mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than hazelnut - spirulina has 25.5ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin and pantothenic acid. Both hazelnut and spirulina contain significant amounts of Vitamin B6 and folate.
| Hazelnut | Spirulina | |
|---|---|---|
| Thiamin | 0.338 MG | 2.38 MG |
| Riboflavin | 0.123 MG | 3.67 MG |
| Niacin | 2.05 MG | 12.82 MG |
| Pantothenic acid | 0.923 MG | 3.48 MG |
| Vitamin B6 | 0.62 MG | 0.364 MG |
| Folate | 88 UG | 94 UG |
Minerals
calcium
Both spirulina and hazelnut are high in calcium. Spirulina is very similar to spirulina for calcium - spirulina has 120mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both spirulina and hazelnut are high in iron. Spirulina has 551% more iron than hazelnut - spirulina has 28.5mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both spirulina and hazelnut are high in potassium. Spirulina has 81% more potassium than hazelnut - spirulina has 1363mg 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, spirulina has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Hazelnut | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.823 G |
| Total | 0.06 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than spirulina per 100 grams.
| Hazelnut | Spirulina | |
|---|---|---|
| other omega 6 | 0.06 G | ~ |
| linoleic acid | 8.403 G | 1.254 G |
| Total | 8.463 G | 1.254 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.
Hazelnut g
()
|
Daily Values (%) |
Spirulina g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 spirulina or hazelnut contain more calories in 100 grams?Both spirulina and hazelnut are high in calories. Hazelnut has 120% more calories than spirulina - spirulina has 290 calories in 100g and hazelnut has 646 calories.
Is spirulina or hazelnut better for protein?
Both spirulina and hazelnut are high in protein. Spirulina has 280% more protein than hazelnut - spirulina has 57.5g of protein per 100 grams and hazelnut has 15g of protein.
Does spirulina or hazelnut contain more calcium?
Both spirulina and hazelnut are high in calcium. Spirulina is very similar to spirulina for calcium - spirulina has 120mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does spirulina or hazelnut contain more iron?
Both spirulina and hazelnut are high in iron. Spirulina has 550% more iron than hazelnut - spirulina has 28.5mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does spirulina or hazelnut contain more potassium?
Both spirulina and hazelnut are high in potassium. Spirulina has 80% more potassium than hazelnut - spirulina has 1363mg of potassium in 100 grams and hazelnut has 755mg of potassium.