Lentils vs. Hazelnut

Nutrition comparison of Cooked Lentils and Hazelnut

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

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

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

  • Both hazelnut and lentils are high in calories, dietary fiber, iron, potassium and protein.
  • Hazelnut has more thiamin and Vitamin B6, however, lentil contains more folate.
  • Hazelnut is an excellent source of Vitamin E and calcium.
  • Lentil has signficantly less saturated fat than hazelnut.
Detailed nutritional comparison of lentils 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.

Image of Lentils src
Image of Hazelnut src

Calories and Carbs

calories

Both hazelnut and lentils are high in calories. Hazelnut has 457% more calories than lentil - hazelnut has 646 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is much heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Lentils has a macronutrient ratio of 30:67:3 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Hazelnut
Protein 30% 9%
Carbohydrates 67% 10%
Fat 3% 81%
Alcohol ~ ~

carbohydrates

Hazelnut and lentils contain similar amounts of carbs - hazelnut has 17.6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both hazelnut and lentils are high in dietary fiber. Hazelnut has 19% more dietary fiber than lentil - hazelnut has 9.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Hazelnut and lentils contain similar amounts of sugar - hazelnut has 4.9g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Both hazelnut and lentils are high in protein. Hazelnut has 67% more protein than lentil - hazelnut has 15g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Lentil has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Hazelnut and lentils contain similar amounts of Vitamin C - hazelnut has 3.8mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

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

Vitamin E

Hazelnut is an excellent source of Vitamin E and it has 137 times more Vitamin E than lentil - hazelnut has 15.3mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Lentils and hazelnut contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.

The B Vitamins

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

Lentils Hazelnut
Thiamin 0.169 MG 0.338 MG
Riboflavin 0.073 MG 0.123 MG
Niacin 1.06 MG 2.05 MG
Pantothenic acid 0.638 MG 0.923 MG
Vitamin B6 0.178 MG 0.62 MG
Folate 181 UG 88 UG

Minerals

calcium

Hazelnut is an excellent source of calcium and it has 547% more calcium than lentil - hazelnut has 123mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Both hazelnut and lentils are high in iron. Hazelnut has 32% more iron than lentil - hazelnut has 4.4mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both hazelnut and lentils are high in potassium. Hazelnut has 105% more potassium than lentil - hazelnut has 755mg of potassium per 100 grams and lentil has 369mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Lentils Hazelnut
beta-carotene 5 UG 36 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Lentils Hazelnut
alpha linoleic acid 0.037 G 0.06 G
Total 0.037 G 0.06 G

omega 6s

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

Lentils Hazelnut
linoleic acid 0.137 G 8.403 G
other omega 6 ~ 0.06 G
Total 0.137 G 8.463 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Lentils or Hazelnut .

Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .

Cooked Lentils 100g

( 100 g )
Daily Values (%)

Hazelnut 100g

( 100 g )
116KCAL 6%
calories 457%
646KCAL 32%
20G 8%
11% carbohydrates
18G 7%
7.9G 32%
dietary fiber 19%
9.4G 38%
1.8G sugar 172% 4.9G
0.38G 1%
total fat >999%
62G 98%
0.05G 0.3%
saturated fat >999%
4.5G 25%
0.06G monounsaturated fat >999% 47G
0.18G polyunsaturated fat >999% 8.5G
2MG 0.1%
>999% sodium
Vitamins and Minerals
Vitamin A >999%
3UG 0.4%
1.5MG 2%
Vitamin C 153%
3.8MG 5%
19MG 2%
calcium 547%
123MG 12%
3.3MG 19%
iron 33%
4.4MG 24%
36MG 12%
magnesium 381%
173MG 56%
369MG 16%
potassium 105%
755MG 33%
0.17MG 15%
thiamin (Vit B1) 100%
0.34MG 31%
0.07MG 7%
riboflavin (Vit B2) 71%
0.12MG 11%
1.1MG 8%
niacin (Vit B3) 91%
2.1MG 15%
0.18MG 14%
Vitamin B6 244%
0.62MG 48%
0.64MG 13%
pantothenic acid (Vit B5) 44%
0.92MG 19%
181UG 45%
106% folate (Vit B9)
88UG 22%
0.11MG 1%
Vitamin E >999%
15MG 102%
1.7UG 2%
>999% Vitamin K
9G 18%
protein 67%
15G 30%
33MG 8%
>999% choline
0.25MG 21%
copper 620%
1.8MG 146%
0.49MG 27%
manganese >999%
5.6MG 308%
180MG 26%
phosphorus 72%
310MG 44%
2.8UG 5%
selenium 46%
4.1UG 8%
1.3MG 16%
zinc 92%
2.5MG 31%
70G >999% Water 2.5G
Starch >999% 1.1G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does hazelnut or lentils contain more calories in 100 grams?
Both hazelnut and lentils are high in calories. Hazelnut has 460% more calories than lentil - hazelnut has 646 calories in 100g and lentil has 116 calories.

Does hazelnut or lentils have more carbohydrates?
By weight, hazelnut and lentils contain similar amounts of carbs - hazelnut has 17.6g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does hazelnut or lentils contain more calcium?
Hazelnut is a rich source of calcium and it has 550% more calcium than lentil - hazelnut has 123mg of calcium in 100 grams and lentil has 19mg of calcium.

Does hazelnut or lentils contain more iron?
Both hazelnut and lentils are high in iron. Hazelnut has 30% more iron than lentil - hazelnut has 4.4mg of iron in 100 grams and lentil has 3.3mg of iron.

Does hazelnut or lentils contain more potassium?
Both hazelnut and lentils are high in potassium. Hazelnut has 110% more potassium than lentil - hazelnut has 755mg of potassium in 100 grams and lentil has 369mg of potassium.

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