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Hazelnuts vs Black Beans: How Are They Different?

This article explains the key similarities and differences between hazelnuts and black beans, foods from the grains and legumes food groups. Read on to learn more about the hazelnuts vs black beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 16, 2023.

Although hazelnuts and black beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While hazelnuts belong to the nuts and seeds group, black beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares hazelnuts and black beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how hazelnuts and black beans compare specifically.


Hazelnuts (Corylus spp.) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Hazelnuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate hazelnuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Hazelnuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Hazelnuts are widely available and can be found at most grocery stores and are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving hazelnuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Hazelnuts is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin C, and Vitamin B2 (Riboflavin).

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Hazelnuts vs Black Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing hazelnuts vs black beans.

This comparison will start by comparing the caloric value of hazelnuts and black beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

HazelnutsBlack Beans
Energy628 kcal341 kcal
Carbs16.7 g62.4 g
Sugar4.34 g2.12 g
Fiber9.7 g15.5 g
Protein15 g21.6 g
Fat60.8 g1.42 g
Saturated Fat4.46 g0.366 g

Hazelnuts vs Black Beans Calories

Comparing black beans vs hazelnuts for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 628 calories per 100 grams of hazelnuts.

However, both hazelnuts and black beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Hazelnuts vs Black Beans Protein

Legumes and most legume products, including hazelnuts and black beans, are important sources of plant-based protein.

Black Beans offer around 31% more protein than hazelnuts.

Black Beans have 21.6 grams of protein per 100 grams, while hazelnuts has 15 grams of protein per 100 grams.

Hazelnuts vs Black Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in hazelnuts and black beans.

The total amount of carbohydrates is around 73% higher in black beans than in hazelnuts. They have 62.4 grams per 100 grams, compared to 16.7 grams in hazelnuts.


There’s less sugar in black beans than in hazelnuts, 50% precisely.

One handful of black beans (28 grams) contains 0.6 grams of sugar, while the same amount of hazelnuts contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in hazelnuts and black beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, black beans are a better source of fiber than hazelnuts which offer 2.7 grams per portion.

Hazelnuts vs Black Beans Fats

Fats in hazelnuts and black beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in hazelnuts and black beans:

  • Hazelnuts: 60.8 grams per 100 grams
  • Black Beans: 1.4 per 100 grams

Speaking of saturated fats, black beans are 91% lower in saturated fats.

Black Beans and hazelnuts contain 0.4 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Hazelnuts vs Black Beans Vitamins Content

This section will discuss the vitamin content of hazelnuts and black beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Hazelnuts has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B9 (Folate).

However, black beans have a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Hazelnuts and black beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins hazelnuts and black beans contain side by side, so you can easily compare them.

HazelnutsBlack Beans
Vitamin A20 IU17 IU
Vitamin C6.3 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.643 mg0.9 mg
Vitamin B2 (Riboflavin)0.113 mg0.193 mg
Vitamin B3 (Niacin)1.8 mg1.96 mg
Vitamin B5 (Pantothenic acid)0.918 mg0.899 mg
Vitamin B6 (Pyroxidine)0.563 mg0.286 mg
Vitamin B9 (Folate)113 µg444 µg
Vitamin B12 (Cobalamin)00
Vitamin E15 mg0.21 mg
Vitamin K14.2 µg5.6 µg

Hazelnuts vs Black Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the hazelnuts and black beans comparison focuses on their mineral content.

Hazelnuts is a better source of calcium, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than black beans.

On the other hand, black beans are a higher amount of copper, and manganese.

Hazelnuts and black beans contain the same amount of fluoride.

Check out the table below to learn how hazelnuts and black beans compare when it comes to mineral content.

HazelnutsBlack Beans
Calcium114 mg123 mg
Copper1.72 mg0.841 mg
Iron4.7 mg5.02 mg
Magnesium163 mg171 mg
Manganese6.18 mg1.06 mg
Phosphorus290 mg352 mg
Potassium680 mg1480 mg
Selenium2.4 µg3.2 µg
Sodium05 mg
Zinc2.45 mg3.65 mg

The Final Word

Hazelnuts and black beans are highly nutritious and a great addition to a plant-based diet.

Both hazelnuts and black beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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