Quick Summary
When to Choose Hazelnuts (Raw)
Choose Hazelnuts (Raw) for more healthy fats (61g vs 50g) and more fiber (10g vs 8.6g) per 100g.
When to Choose Sunflower Seeds (Kernels)
Choose Sunflower Seeds (Kernels) for more magnesium (325mg vs 164mg), more vitamin E (26mg vs 15mg), and more protein (20g vs 15g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hazelnuts (Raw) | Sunflower Seeds (Kernels) | Winner |
|---|---|---|---|
| Calories | 635.7 | 585.7 | 🏆 Sunflower Seeds (Kernels) |
| Protein | 15g | 19.6g | 🏆 Sunflower Seeds (Kernels) |
| Carbohydrates | 16.8g | 21.4g | |
| Fiber | 10g | 8.6g | 🏆 Hazelnuts (Raw) |
| Total Fat | 60.7g | 50g |
Key Vitamins & Minerals
Magnesium
🏆 Sunflower Seeds (Kernels) has 98% more
Vitamin E
🏆 Sunflower Seeds (Kernels) has 72% more
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
Sunflower Seeds (Kernels) Benefits
- Exceptional vitamin E for antioxidant protection
- High selenium for thyroid function
- Phytosterols help lower cholesterol
- Magnesium supports bone and heart health
Practical Considerations
💰 Cost
Hazelnuts (Raw): Moderate
Sunflower Seeds (Kernels): Moderate
🕒 Preparation
Hazelnuts (Raw): Easy
Sunflower Seeds (Kernels): Easy
📦 Storage
Hazelnuts (Raw): Refrigerate
Sunflower Seeds (Kernels): Refrigerate
🍽️ Versatility
Hazelnuts (Raw): Very versatile
Sunflower Seeds (Kernels): Very versatile
The Bottom Line
Both Hazelnuts (Raw) and Sunflower Seeds (Kernels) 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) and more fiber (10g vs 8.6g) per 100g.
Choose Sunflower Seeds (Kernels) if: Choose Sunflower Seeds (Kernels) for more magnesium (325mg vs 164mg), more vitamin E (26mg vs 15mg), and more protein (20g vs 15g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hazelnuts (Raw) and Sunflower Seeds (Kernels) in Nutrivio
Compare how Hazelnuts (Raw) and Sunflower Seeds (Kernels) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
