Hazelnuts vs Walnuts

Leader

Hazelnuts9

Walnuts1

Hazelnuts leads 9–1 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Hazelnuts comes out ahead, winning 9 of 10 nutrient match-ups.

Pick Hazelnuts for more protein, more fiber, less saturated fat, less sodium, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Pick Walnuts for less sugar.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
WIN2.38 g
2.33 g
Carbohydrate
2.66 g
2.1 g
Fibermore is better
WIN1.54 g
1.02 g
Total sugarsless is better
0.69 g
0.4 gWIN
Total fat
9.67 g
9.97 g
Saturated fatless is better
WIN0.71 g
0.94 g
Sodiumless is better
WIN0 mg
0.31 mg
Potassiummore is better
WIN108.28 mg
67.43 mg
Calciummore is better
WIN18.15 mg
14.98 mg
Ironmore is better
WIN0.75 mg
0.44 mg
Magnesiummore is better
WIN25.96 mg
24.16 mg
Vitamin Cmore is better
WIN1 mg
0.2 mg
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.