Hazelnut vs. Walnut

Nutrition comparison of Hazelnut and Walnut


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

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

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

  • Both walnut and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hazelnut is an excellent source of Vitamin E.
Detailed nutritional comparison of hazelnut and walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Hazelnut src
Image of Walnut src

Calories and Carbs

calories

Both walnut and hazelnut are high in calories. Walnut is very similar to hazelnut for calories - walnut has 654 calories per 100 grams and hazelnut has 646 calories.

For macronutrient ratios, hazelnut is similar to walnut for protein, carbs and fat. Hazelnut has a macronutrient ratio of 9:10:81 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hazelnut Walnut
Protein 9% 9%
Carbohydrates 10% 8%
Fat 81% 84%
Alcohol ~ ~

carbohydrates

Walnut and hazelnut contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.

dietary fiber

Both walnut and hazelnut are high in dietary fiber. Hazelnut has 40% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.

sugar

Walnut and hazelnut contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and hazelnut has 4.9g of sugar.

Protein

protein

Both walnut and hazelnut are high in protein. Walnut is very similar to hazelnut for protein - walnut has 15.2g of protein per 100 grams and hazelnut has 15g of protein.

Fat

saturated fat

Walnut is high in saturated fat and hazelnut has 26% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.

Vitamins

Vitamin C

Hazelnut has 192% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.

Vitamin A

Walnut and hazelnut contain similar amounts of Vitamin A - walnut has 1ug 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 20 times more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.

Vitamin K

Walnut and hazelnut contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.

The B Vitamins

Both hazelnut and walnut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Hazelnut Walnut
Thiamin 0.338 MG 0.341 MG
Riboflavin 0.123 MG 0.15 MG
Niacin 2.05 MG 1.125 MG
Pantothenic acid 0.923 MG 0.57 MG
Vitamin B6 0.62 MG 0.537 MG
Folate 88 UG 98 UG

Minerals

calcium

Both walnut and hazelnut are high in calcium. Hazelnut has 26% more calcium than walnut - walnut has 98mg of calcium per 100 grams and hazelnut has 123mg of calcium.

iron

Both walnut and hazelnut are high in iron. Hazelnut has 51% more iron than walnut - walnut has 2.9mg of iron per 100 grams and hazelnut has 4.4mg of iron.

potassium

Both walnut and hazelnut are high in potassium. Hazelnut has 71% more potassium than walnut - walnut has 441mg of potassium per 100 grams and hazelnut has 755mg 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,

Hazelnut Walnut
beta-carotene 36 UG 12 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

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

Hazelnut Walnut
alpha linoleic acid 0.06 G 9.08 G
Total 0.06 G 9.08 G

omega 6s

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

Hazelnut Walnut
other omega 6 0.06 G 0.063 G
linoleic acid 8.403 G 38.093 G
Total 8.463 G 38.156 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 Walnut (Nuts, walnuts, english) .

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FAQ

Does walnut or hazelnut contain more calories in 100 grams?
Both walnut and hazelnut are high in calories. Walnut is quite similar to hazelnut for calories - walnut has 654 calories in 100g and hazelnut has 646 calories.

Does walnut or hazelnut contain more calcium?
Both walnut and hazelnut are high in calcium. Hazelnut has 30% more calcium than walnut - walnut has 98mg of calcium in 100 grams and hazelnut has 123mg of calcium.

Does walnut or hazelnut contain more iron?
Both walnut and hazelnut are high in iron. Hazelnut has 50% more iron than walnut - walnut has 2.9mg of iron in 100 grams and hazelnut has 4.4mg of iron.

Does walnut or hazelnut contain more potassium?
Both walnut and hazelnut are high in potassium. Hazelnut has 70% more potassium than walnut - walnut has 441mg of potassium in 100 grams and hazelnut has 755mg of potassium.