Quick Summary
When to Choose Hazelnuts (Raw)
Choose Hazelnuts (Raw) for more healthy fats (61g vs 50g) per 100g.
When to Choose Black Sesame Seeds
Choose Black Sesame Seeds for more fiber (12g vs 10g) and more protein (18g vs 15g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hazelnuts (Raw) | Black Sesame Seeds | Winner |
|---|---|---|---|
| Calories | 635.7 | 577.8 | 🏆 Black Sesame Seeds |
| Protein | 15g | 17.8g | 🏆 Black Sesame Seeds |
| Carbohydrates | 16.8g | 23.3g | |
| Fiber | 10g | 12.2g | 🏆 Black Sesame Seeds |
| Total Fat | 60.7g | 50g |
Health Benefits Comparison
Hazelnuts (Raw) Benefits
- Exceptional vitamin E (28% DV) - powerful antioxidant
- Very high in heart-healthy monounsaturated fats
- Rich in manganese (86% DV) for metabolism
- Good copper source (24% DV) for energy
- Provides folate (8% DV) for cell health
Black Sesame Seeds Benefits
- Higher calcium than white sesame
- Excellent iron source (13% DV per tbsp)
- Sesamin and sesamolin anti-cancer compounds
- Traditional remedy for hair health
Practical Considerations
💰 Cost
Hazelnuts (Raw): Moderate
Black Sesame Seeds: Moderate
🕒 Preparation
Hazelnuts (Raw): Easy
Black Sesame Seeds: Easy
📦 Storage
Hazelnuts (Raw): Refrigerate
Black Sesame Seeds: Refrigerate
🍽️ Versatility
Hazelnuts (Raw): Very versatile
Black Sesame Seeds: Very versatile
The Bottom Line
Both Hazelnuts (Raw) and Black Sesame Seeds are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Hazelnuts (Raw) if: Choose Hazelnuts (Raw) for more healthy fats (61g vs 50g) per 100g.
Choose Black Sesame Seeds if: Choose Black Sesame Seeds for more fiber (12g vs 10g) and more protein (18g vs 15g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hazelnuts (Raw) and Black Sesame Seeds in Nutrivio
Compare how Hazelnuts (Raw) and Black Sesame Seeds fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
