58points

Hazelnuts

57points

Pecans

Comparison winner
vs
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62 facts in comparison

Hazelnuts vs Pecans

Hazelnuts
Pecans

Why is Hazelnuts better than Pecans?

    Why is Pecans better than Hazelnuts?

    • 2.64x more beta carotene per 100g
      29µgvs11µg
    • 18.47% more lipids per 100g
      71.97gvs60.75g
    • 8.53% smaller amount of sugars per 100g
      3.97gvs4.34g
    • 0.3g less sucrose content per 100g
      3.9gvs4.2g
    • 42.86% less fructose per 100g
      0.04gvs0.07g
    • 9.89% more food energy (kJ) per 100g
      2889kJvs2629kJ
    • 1.85x more zinc per 100g
      4.53mgvs2.45mg
    • 1.58x more selenium per 100g
      3.8µgvs2.4µg

    Top nutrition facts and health benefits

    relevant

    General values

    1. more dietary fiber per 100g

    9.7g

    9.6g

    Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

    Best

    Almonds

    12.5g

    2. more beta carotene per 100g

    11µg

    29µg

    Beta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.

    Best

    Pistachio Nuts

    305µg

    3. more proteins per 100g

    14.95g

    9.17g

    Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

    Best

    Butternuts (dried)

    24.9g

    4. higher water content per 100g

    5.31g

    3.52g

    Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

    Best

    Japanese Chestnuts

    61.41g

    5. more food energy (kJ) per 100g

    2629kJ

    2889kJ

    The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

    Best

    Pili Nuts (dried)

    3008kJ

    6. more choline per 100g

    45.6mg

    40.5mg

    Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission.

    Best

    Pine Nuts (dried)

    55.8mg

    relevant

    Sugars

    1. more carbohydrates per 100g

    16.7g

    13.86g

    Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

    Best

    Japanese Chestnuts (dried)

    81.43g

    2. smaller amount of sugars per 100g

    4.34g

    3.97g

    The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

    Best

    Black Walnuts (dried)

    1.1g

    3. less sucrose content per 100g

    4.2g

    3.9g

    Sucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.

    Best

    Black Walnuts (dried)

    1g

    4. more glucose per 100g

    0.07g

    0.04g

    Glucose, also known as blood sugar, is the main source of energy.

    Best

    Pistachio Nuts

    0.32g

    5. less fructose per 100g

    0.07g

    0.04g

    Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.

    Best

    Pecans

    0.04g

    6. more starch per 100g

    0.48g

    0.46g

    Starch is a complex carbohydrate that is broken down into glucose, the main source of energy.

    Best

    Cashew Nuts

    23.49g

    relevant

    Minerals

    1. more potassium per 100g

    680mg

    410mg

    Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.

    Best

    Pistachio Nuts

    1025mg

    2. more selenium per 100g

    2.4µg

    3.8µg

    Selenium is an important mineral with antioxidant properties. It helps the body's detoxification system and strengthens the immune system.

    Best

    Brazil Nuts (dried)

    1917µg

    3. more calcium content per 100g

    114mg

    70mg

    Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

    Best

    Almonds

    269mg

    4. more iron content per 100g

    4.7mg

    2.53mg

    Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

    Best

    Cashew Nuts

    6.68mg

    5. more magnesium per 100g

    163mg

    121mg

    Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

    Best

    Brazil Nuts (dried)

    376mg

    6. more ash per 100g

    2.29g

    1.49g

    The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

    Best

    Beechnuts (dried)

    3.7g

    relevant

    Vitamins

    1. more folate content per 100g

    113µg

    22µg

    Folate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues.

    Best

    Acorns (dried)

    115µg

    2. more vitamin C per 100g

    6.3mg

    1.1mg

    Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

    Best

    Japanese Chestnuts (dried)

    61.3mg

    3. more riboflavin per 100g

    0.11mg

    0.13mg

    Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

    Best

    Almonds

    1.14mg

    4. more niacin per 100g

    1.8mg

    1.17mg

    Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

    Best

    Ginkgo Nuts (dried)

    11.73mg

    5. more pantothenic acid per 100g

    0.92mg

    0.86mg

    Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

    Best

    Hickory Nuts (dried)

    1.75mg

    6. more vitamin B6 per 100g

    0.56mg

    0.21mg

    Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.

    Best

    Pistachio Nuts

    1.7mg

    relevant

    Fats

    1. more lipids per 100g

    60.75g

    71.97g

    Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

    Best

    Pili Nuts (dried)

    79.55g

    2. more saturated fatty acids per 100g

    4.46g

    6.18g

    Saturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.

    Best

    Pili Nuts (dried)

    31.18g

    3. more monounsaturated fatty acids per 100g

    45.65g

    40.8g

    A form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

    Best

    Macadamia Nuts

    58.88g

    4. more polyunsaturated fatty acids per 100g

    7.92g

    21.61g

    A form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

    Best

    English Walnuts

    47.17g

    relevant

    Amino acids

    1. more valine per 100g

    0.7g

    0.41g

    Valine is an essential amino acid promoting normal growth, tissue repair, blood sugar regulation, muscle coordination, emotions and mental vigor. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues.

    Best

    Butternuts (dried)

    1.54g

    2. more tryptophan per 100g

    0.19g

    0.09g

    Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

    Best

    Butternuts (dried)

    0.37g

    3. more isoleucine per 100g

    0.55g

    0.34g

    Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

    Best

    Butternuts (dried)

    1.18g

    4. more leucine per 100g

    1.06g

    0.6g

    Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

    Best

    Butternuts (dried)

    2.2g

    5. more lysine per 100g

    0.42g

    0.29g

    Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

    Best

    Pistachio Nuts

    1.14g

    6. more methionine per 100g

    0.22g

    0.18g

    Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

    Best

    Brazil Nuts (dried)

    1.12g

    Top 10 nuts

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