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Compare the Nutritional Value of Hazelnuts with Other Types of Nuts
 Download a PDF version of the Chart Below
Nutritional Comparison of Nuts and Peanuts - 1 Ounce
| Nutrient |
Units |
Hazelnuts |
Almonds |
Brazils |
Cashews |
Macadamias |
Peanuts |
Pecans |
Pinenuts |
Pistachios |
Walnuts |
Nutrient |
Units |
Hazelnuts |
Almonds |
Brazils |
Cashews |
Macadamias |
Peanuts |
Pecans |
Pine nuts |
Pistachios |
Walnuts |
|
# of kernels/oz |
21 |
23 |
6-8 |
18 |
10-12 |
|
20 halves |
167 |
49 |
14 halves |
| Calories |
kcal |
178 |
163 |
186 |
163 |
204 |
161 |
196 |
191 |
162 |
185 |
| Protein |
g* |
4.24 |
6.02 |
4.06 |
4.34 |
2.21 |
7.31 |
2.6 |
3.88 |
6.05 |
4.32 |
| Total Fat |
g |
17.22 |
14.01 |
18.83 |
13.14 |
21.57 |
13.96 |
20.4 |
19.38 |
13.03 |
18.49 |
| Saturated Fat |
g |
1.266 |
1.058 |
4.291 |
2.596 |
3.387 |
1.937 |
1.752 |
1.389 |
1.575 |
1.737 |
| Monounsaturated Fat |
g |
12.942 |
8.757 |
6.959 |
7.744 |
16.804 |
6.926 |
11.567 |
5.320 |
6.865 |
2.533 |
| Polyunsaturated Fat |
g |
2.245 |
3.463 |
5.824 |
2.222 |
.425 |
4.411 |
6.128 |
9.659 |
3.940 |
13.374 |
| Cholesterol |
mg** |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| Carbohydrate |
g |
4.73 |
5.6 |
3.48 |
9.27 |
3.79 |
4.57 |
3.93 |
3.71 |
7.84 |
3.89 |
| Fiber |
g |
2.7 |
3.422 |
2.1 |
0.9 |
2.3 |
2.4 |
2.7 |
1 |
2.9 |
1.9 |
| Calcium |
mg |
32 |
75 |
45 |
13 |
20 |
26 |
20 |
5 |
31 |
28 |
| Iron |
mg |
1.33 |
1.05 |
.69 |
1.70 |
.75 |
1.30 |
.72 |
1.57 |
1.19 |
.82 |
| Magnesium |
mg |
46 |
76 |
107 |
74 |
33 |
48 |
34 |
71 |
34 |
45 |
| Phosphorus |
mg |
82 |
137 |
206 |
139 |
56 |
107 |
79 |
163 |
137 |
98 |
| Potassium |
mg |
193 |
200 |
187 |
160 |
103 |
200 |
116 |
169 |
295 |
125 |
| Zinc |
mg |
0.69 |
0.87 |
1.15 |
1.59 |
0.37 |
.93 |
1.28 |
1.83 |
0.65 |
.88 |
| Copper |
mg |
.489 |
.282 |
.494 |
.629 |
.162 |
.324 |
.340 |
.375 |
.376 |
.450 |
| Manganese |
mg |
1.751 |
.648 |
.347 |
.234 |
.861 |
.548 |
1.276 |
2.495 |
.361 |
.968 |
| Thiamin |
mg |
.182 |
.06 |
.175 |
.057 |
.201 |
.181 |
.187 |
.103 |
.238 |
.097 |
| Riboflavin |
mg |
.032 |
.287 |
.010 |
.057 |
.025 |
.038 |
.037 |
.064 |
.045 |
.043 |
| Niacin |
mg |
.510 |
0.96 |
.084 |
.397 |
.645 |
3.421 |
.331 |
1.244 |
.404 |
.319 |
| Pantothenic acid |
mg |
.260 |
.133 |
.052 |
.345 |
.171 |
.501 |
.254 |
.089 |
.145 |
.162 |
| Vitamin B6 |
mg |
.160 |
.041 |
.029 |
.073 |
.102 |
.099 |
.060 |
.027 |
.361 |
.152 |
| Folate |
mcg |
32 |
14 |
6 |
20 |
3 |
68 |
6 |
10 |
14 |
28 |
| Arginine |
g |
.627 |
.693 |
.609 |
.494 |
.391 |
.875 |
.334 |
.684 |
.598 |
.646 |
| Vitamin K |
mcg |
4.0 |
0 |
0 |
9.8 |
n/a |
0 |
1 |
15.3 |
3.7 |
.8 |
| Vitamin E |
mg |
4.26 |
7.43 |
1.62 |
.26 |
.16 |
2.36 |
.40 |
2.65 |
.55 |
.20 |
| Total Phytosterols |
mg |
27 |
31 |
n/a |
45 |
32 |
62 |
29 |
40 |
61 |
20 |
Source: USDA National Nutrient Database for Standard Reference, Release 20, 2007.
*g = gram; **mg = milligram; ***%DV = percent Daily Value;
****mcg = microgram
¹All of the nuts are unsalted; almonds, brazilnuts, hazelnuts,
pecans, pine nuts and walnuts are unroasted; cashews, macadamias
and pistachios are dry roasted.
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