Hazelnut vs. Sesame Seeds

Nutrition comparison of Hazelnut and Sesame Seeds


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

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

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

  • Both sesame seeds and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hazelnut is an excellent source of Vitamin E.
  • Sesame seed has more thiamin, riboflavin and niacin, however, hazelnut contains more pantothenic acid.
Detailed nutritional comparison of hazelnut and sesame seeds 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: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Hazelnut src
Image of Sesame Seeds src

Calories and Carbs

calories

Both sesame seeds and hazelnut are high in calories. Hazelnut has 14% more calories than sesame seed - sesame seed has 565 calories per 100 grams and hazelnut has 646 calories.

For macronutrient ratios, hazelnut is lighter in carbs, heavier in fat and similar to sesame seeds for protein. Hazelnut has a macronutrient ratio of 9:10:81 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hazelnut Sesame Seeds
Protein 9% 11%
Carbohydrates 10% 17%
Fat 81% 72%
Alcohol ~ ~

carbohydrates

Hazelnut has 32% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.

dietary fiber

Both sesame seeds and hazelnut are high in dietary fiber. Sesame seed has 49% more dietary fiber than hazelnut - sesame seed has 14g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.

sugar

Sesame seed has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

Both sesame seeds and hazelnut are high in protein. Sesame seed has 13% more protein than hazelnut - sesame seed has 17g of protein per 100 grams and hazelnut has 15g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and hazelnut has 33% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

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

The B Vitamins

Sesame seed has more thiamin, riboflavin and niacin, however, hazelnut contains more pantothenic acid. Both hazelnut and sesame seeds contain significant amounts of Vitamin B6 and folate.

Hazelnut Sesame Seeds
Thiamin 0.338 MG 0.803 MG
Riboflavin 0.123 MG 0.251 MG
Niacin 2.05 MG 4.581 MG
Pantothenic acid 0.923 MG 0.051 MG
Vitamin B6 0.62 MG 0.802 MG
Folate 88 UG 98 UG

Minerals

calcium

Both sesame seeds and hazelnut are high in calcium. Sesame seed has 704% more calcium than hazelnut - sesame seed has 989mg of calcium per 100 grams and hazelnut has 123mg of calcium.

iron

Both sesame seeds and hazelnut are high in iron. Sesame seed has 237% more iron than hazelnut - sesame seed has 14.8mg of iron per 100 grams and hazelnut has 4.4mg of iron.

potassium

Both sesame seeds and hazelnut are high in potassium. Hazelnut has 59% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and hazelnut has 755mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than hazelnut per 100 grams.

Hazelnut Sesame Seeds
alpha linoleic acid 0.06 G 0.363 G
Total 0.06 G 0.363 G

omega 6s

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

Hazelnut Sesame Seeds
other omega 6 0.06 G ~
linoleic acid 8.403 G 20.654 G
Total 8.463 G 20.654 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 Hazelnut or Sesame Seeds .

Note: The specific food items compared are: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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FAQ

Does sesame seeds or hazelnut contain more calories in 100 grams?
Both sesame seeds and hazelnut are high in calories. Hazelnut has 10% more calories than sesame seed - sesame seed has 565 calories in 100g and hazelnut has 646 calories.

Does sesame seeds or hazelnut contain more calcium?
Both sesame seeds and hazelnut are high in calcium. Sesame seed has 700% more calcium than hazelnut - sesame seed has 989mg of calcium in 100 grams and hazelnut has 123mg of calcium.

Does sesame seeds or hazelnut contain more iron?
Both sesame seeds and hazelnut are high in iron. Sesame seed has 240% more iron than hazelnut - sesame seed has 14.8mg of iron in 100 grams and hazelnut has 4.4mg of iron.

Does sesame seeds or hazelnut contain more potassium?
Both sesame seeds and hazelnut are high in potassium. Hazelnut has 60% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and hazelnut has 755mg of potassium.