Quick Summary
When to Choose Walnuts
Walnuts and Hazelnuts (Raw) have a broadly similar nutrient profile, so choose Walnuts based on taste, texture, cost or what you have to hand.
When to Choose Hazelnuts (Raw)
Choose Hazelnuts (Raw) for more vitamin E (15mg vs 0.7mg) and more fiber (10g vs 6.8g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Walnuts | Hazelnuts (Raw) | Winner |
|---|---|---|---|
| Calories | 660.7 | 635.7 | 🏆 Hazelnuts (Raw) |
| Protein | 15.4g | 15g | 🏆 Walnuts |
| Carbohydrates | 13.9g | 16.8g | |
| Fiber | 6.8g | 10g | 🏆 Hazelnuts (Raw) |
| Total Fat | 66.1g | 60.7g |
Key Vitamins & Minerals
Copper
Magnesium
Vitamin E
🏆 Hazelnuts (Raw) has 21.5x more
Health Benefits Comparison
Walnuts Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
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
Practical Considerations
💰 Cost
Walnuts: Moderate
Hazelnuts (Raw): Moderate
🕒 Preparation
Walnuts: Easy
Hazelnuts (Raw): Easy
📦 Storage
Walnuts: Refrigerate
Hazelnuts (Raw): Refrigerate
🍽️ Versatility
Walnuts: Very versatile
Hazelnuts (Raw): Very versatile
The Bottom Line
Both Walnuts and Hazelnuts (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Walnuts if: Walnuts and Hazelnuts (Raw) have a broadly similar nutrient profile, so choose Walnuts based on taste, texture, cost or what you have to hand.
Choose Hazelnuts (Raw) if: Choose Hazelnuts (Raw) for more vitamin E (15mg vs 0.7mg) and more fiber (10g vs 6.8g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Walnuts and Hazelnuts (Raw) in Nutrivio
Compare how Walnuts and Hazelnuts (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
