Quick Summary
When to Choose Hazelnuts (Raw)
Choose Hazelnuts (Raw) for more healthy fats (61g vs 25g), more protein (15g vs 7.1g), and more vitamin E (15mg vs 10mg) per 100g.
When to Choose Tiger Nuts
Choose Tiger Nuts for more fiber (36g vs 10g) per 100g. It is also lower in calories (429 vs 636 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Hazelnuts (Raw) | Tiger Nuts | Winner |
|---|---|---|---|
| Calories | 635.7 | 428.6 | 🏆 Tiger Nuts |
| Protein | 15g | 7.1g | 🏆 Hazelnuts (Raw) |
| Carbohydrates | 16.8g | 67.9g | |
| Fiber | 10g | 35.7g | 🏆 Tiger Nuts |
| Total Fat | 60.7g | 25g |
Key Vitamins & Minerals
Magnesium
🏆 Hazelnuts (Raw) has 44% more
Vitamin E
🏆 Hazelnuts (Raw) has 54% 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
Tiger Nuts Benefits
- Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
- Resistant starch improves insulin sensitivity and supports healthy blood sugar
- Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
- High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Practical Considerations
💰 Cost
Hazelnuts (Raw): Moderate
Tiger Nuts: Moderate
🕒 Preparation
Hazelnuts (Raw): Easy
Tiger Nuts: Easy
📦 Storage
Hazelnuts (Raw): Refrigerate
Tiger Nuts: Refrigerate
🍽️ Versatility
Hazelnuts (Raw): Very versatile
Tiger Nuts: Very versatile
The Bottom Line
Both Hazelnuts (Raw) and Tiger Nuts 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 25g), more protein (15g vs 7.1g), and more vitamin E (15mg vs 10mg) per 100g.
Choose Tiger Nuts if: Choose Tiger Nuts for more fiber (36g vs 10g) per 100g. It is also lower in calories (429 vs 636 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Hazelnuts (Raw) and Tiger Nuts in Nutrivio
Compare how Hazelnuts (Raw) and Tiger Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
