White Beans vs. Hazelnut
Nutrition comparison of White Beans and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and hazelnut:
- Both hazelnut and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Hazelnut is an excellent source of Vitamin E and protein.
- White bean has 15.8 times less sugar than hazelnut.
- White bean has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hazelnut and white beans are high in calories. Hazelnut has 467% more calories than white bean - hazelnut has 646 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. White beans has a macronutrient ratio of 25:73:2 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Hazelnut | |
|---|---|---|
| Protein | 25% | 9% |
| Carbohydrates | 73% | 10% |
| Fat | 2% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut and white beans contain similar amounts of carbs - hazelnut has 17.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both hazelnut and white beans are high in dietary fiber. Hazelnut has 96% more dietary fiber than white bean - hazelnut has 9.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 15.8 times less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 107% more protein than white bean - hazelnut has 15g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than white bean - hazelnut has 3.8mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Hazelnut and white beans contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 18 times more Vitamin E than white bean - hazelnut has 15.3mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and hazelnut contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both white beans and hazelnut contain significant amounts of folate.
| White Beans | Hazelnut | |
|---|---|---|
| Thiamin | 0.096 MG | 0.338 MG |
| Riboflavin | 0.037 MG | 0.123 MG |
| Niacin | 0.113 MG | 2.05 MG |
| Pantothenic acid | 0.185 MG | 0.923 MG |
| Vitamin B6 | 0.075 MG | 0.62 MG |
| Folate | 65 UG | 88 UG |
Minerals
calcium
Both hazelnut and white beans are high in calcium. Hazelnut has 68% more calcium than white bean - hazelnut has 123mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both hazelnut and white beans are high in iron. Hazelnut has 46% more iron than white bean - hazelnut has 4.4mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both hazelnut and white beans are high in potassium. Hazelnut has 66% more potassium than white bean - hazelnut has 755mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and hazelnut contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.06 G |
| Total | 0.056 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than white bean per 100 grams.
| White Beans | Hazelnut | |
|---|---|---|
| linoleic acid | 0.067 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
White Beans g
()
|
Daily Values (%) |
Hazelnut 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% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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% |
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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% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does hazelnut or white beans contain more calories in 100 grams?Both hazelnut and white beans are high in calories. Hazelnut has 470% more calories than white bean - hazelnut has 646 calories in 100g and white bean has 114 calories.
Does hazelnut or white beans have more carbohydrates?
By weight, hazelnut and white beans contain similar amounts of carbs - hazelnut has 17.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does hazelnut or white beans contain more calcium?
Both hazelnut and white beans are high in calcium. Hazelnut has 70% more calcium than white bean - hazelnut has 123mg of calcium in 100 grams and white bean has 73mg of calcium.
Does hazelnut or white beans contain more iron?
Both hazelnut and white beans are high in iron. Hazelnut has 50% more iron than white bean - hazelnut has 4.4mg of iron in 100 grams and white bean has 3mg of iron.
Does hazelnut or white beans contain more potassium?
Both hazelnut and white beans are high in potassium. Hazelnut has 70% more potassium than white bean - hazelnut has 755mg of potassium in 100 grams and white bean has 454mg of potassium.