Hazelnuts vs Walnuts
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Hazelnuts | Walnuts |
|---|---|---|
| Calories | 628kcal | 654kcal |
| Protein | 15g | 15.2g |
| Carbs | 16.7g | 13.7g |
| Fat | 60.8g | 65.2g |
| Fiber | 9.7g | 6.7g |
| Sugar | 4.3g | 2.6g |
| Sodium | 0mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Hazelnuts has 26 fewer calories per 100g than Walnuts (4% less).
- Walnuts delivers more protein (15.2g vs 15g per 100g).
- Hazelnuts has more fiber (9.7g vs 6.7g).
- Hazelnuts contains less fat (60.8g vs 65.2g).
- Walnuts has less sugar (2.6g vs 4.3g).
Hazelnuts
Hazelnuts are rich in monounsaturated fat, vitamin E and folate, and they are one of the best nut sources of manganese and copper. Whole or as a flour, they bring a sweet, toasty flavor without added sugar.
View Hazelnuts nutrition →Walnuts
Walnuts are one of the few plant foods with a significant amount of ALA omega-3 fatty acids — about 2.5g per 28g serving. Regular consumption has been linked in randomized trials to improvements in LDL cholesterol and inflammatory markers. They are calorie-dense, so portion control matters.
View Walnuts nutrition →Track Hazelnuts & Walnuts in Kairo
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