Nuts vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Nuts, hazelnuts or filberts, raw is higher in more vitamins & minerals

Calories (kcal)

Nuts —
Nuts —

Protein (g)

Nuts 13.5
Nuts 9.96

Carbs (g)

Nuts 26.5
Nuts 12.7

Fat (g)

Nuts 53.5
Nuts 73.3

Fiber (g)

Nuts 8.41
Nuts 5.79

Quick answers

Which has more protein?

Nuts, hazelnuts or filberts, raw — 13.5g vs 9.96g per 100g.

Which is more nutrient-dense?

Nuts, hazelnuts or filberts, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Nuts Nuts
Macronutrients
Water 4.31 g 2.62 g
Protein 13.5 g 9.96 g
Total lipid (fat) 53.5 g 73.3 g
Carbohydrate, by difference 26.5 g 12.7 g
Fiber, total dietary 8.41 g 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) — 0.548 mg
Niacin (Vitamin B3) — 0.946 mg
Vitamin B-6 — Pyridoxine — 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 135 mg 54.8 mg
Iron, Fe 3.46 mg 2.37 mg
Magnesium, Mg 156 mg 103 mg
Phosphorus, P 321 mg 253 mg
Potassium, K 636 mg 360 mg
Sodium, Na 0 mg 0 mg
Zinc, Zn 2.33 mg 3.93 mg
Copper, Cu 1.41 mg 0.906 mg
Manganese, Mn 6.06 mg 2.28 mg
Selenium, Se 0 ug —
Other Nutrients
Energy (Atwater General Factors) 641 kcal 750 kcal
Energy (Atwater Specific Factors) 602 kcal 700 kcal
Nitrogen 2.55 g 1.88 g
Ash 2.21 g 1.44 g
Molybdenum, Mo — 15.6 ug
Biotin — 22.7 ug
Betaine 0.400 mg 0.700 mg
Vitamin K1 — Phylloquinone — 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
Fatty acids, total polyunsaturated — 22.9 g
Tryptophan (EAA) — 0.115 g
Threonine (EAA) — 0.303 g
Isoleucine (EAA, BCAA) — 0.365 g
Leucine (EAA, BCAA) — 0.670 g
Lysine (EAA) — 0.320 g
Methionine (EAA) — 0.168 g
Phenylalanine (EAA) — 0.463 g
Tyrosine (conditionally essential) — 0.313 g
Valine (EAA, BCAA) — 0.435 g
Arginine (conditionally essential) — 1.36 g
Histidine (EAA) — 0.262 g
Alanine — 0.438 g
Aspartic acid — 0.870 g
Glutamic acid — 2.50 g
Glycine (conditionally essential) — 0.493 g
Proline (conditionally essential) — 0.610 g
Serine — 0.540 g
Hydroxyproline — 0 g
Cysteine — 0.305 g
Daidzein 0.005 mg 0 mg
Genistein 0.020 mg 0 mg
Proanthocyanidin dimers 12.5 mg 42.1 mg
Proanthocyanidin trimers 13.6 mg 26.0 mg
Proanthocyanidin 4-6mers 67.7 mg 101 mg
Proanthocyanidin 7-10mers 74.6 mg 84.2 mg
Proanthocyanidin polymers (>10mers) 322 mg 223 mg
Apigenin 0 mg 0 mg
Luteolin 0 mg 0 mg
Myricetin 0 mg 0 mg
Quercetin 0 mg 0 mg
Flavonoids
(-)-Epicatechin 0.220 mg 0.820 mg
(-)-Epicatechin 3-gallate 0 mg 0 mg
(-)-Epigallocatechin 2.78 mg 5.63 mg
(-)-Epigallocatechin 3-gallate 1.06 mg 2.30 mg
(+)-Catechin 1.19 mg 7.24 mg
(+)-Gallocatechin 0 mg 0 mg
Choline
Choline from glycerophoshocholine 5.00 mg 6.10 mg
Choline from phosphatidylcholine 25.0 mg 23.0 mg
Choline from phosphocholine 0.900 mg 1.30 mg
Choline from sphingomyelin 0 mg 0 mg
Free Choline 15.0 mg 9.70 mg
Total Choline 46.0 mg 41.0 mg
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones 0.025 mg 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Nuts, hazelnuts or filberts, raw nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Manganese, Mn +166% in Nuts, hazelnuts or filberts, raw Calcium, Ca +146% in Nuts, hazelnuts or filberts, raw Potassium, K +76% in Nuts, hazelnuts or filberts, raw Copper, Cu +56% in Nuts, hazelnuts or filberts, raw

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