Hazelnuts vs Chickpeas: What’s The Difference?
Although hazelnuts and chickpeas 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, chickpeas belong to legumes food group.
That’s why we decided to create an in-depth article that compares hazelnuts and chickpeas, 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 chickpeas compare specifically.
Hazelnuts
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).
Chickpeas
Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.
Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.
Chickpea pasta is also available.
In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.
They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.
Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.
Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.
Hazelnuts vs Chickpeas 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 chickpeas.
This comparison will start by comparing the caloric value of hazelnuts and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Hazelnuts | Chickpeas | |
---|---|---|
Energy | 628 kcal | 378 kcal |
Carbs | 16.7 g | 63 g |
Sugar | 4.34 g | 10.7 g |
Fiber | 9.7 g | 12.2 g |
Protein | 15 g | 20.5 g |
Fat | 60.8 g | 6.04 g |
Saturated Fat | 4.46 g | 0.603 g |
Hazelnuts vs Chickpeas Calories
Comparing chickpeas vs hazelnuts for weight loss, chickpeas are slightly lower in calories, with 378 calories per 100 grams, compared to 628 calories per 100 grams of hazelnuts.
However, both hazelnuts and chickpeas 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 Chickpeas Protein
Legumes and most legume products, including hazelnuts and chickpeas, are important sources of plant-based protein.
Chickpeas offer around 27% more protein than hazelnuts.
Chickpeas have 20.5 grams of protein per 100 grams, while hazelnuts has 15 grams of protein per 100 grams.
Hazelnuts vs Chickpeas 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 chickpeas.
The total amount of carbohydrates is around 73% higher in chickpeas than in hazelnuts. They have 63 grams per 100 grams, compared to 16.7 grams in hazelnuts.
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There’s less sugar in hazelnuts than in chickpeas, 60% precisely.
One handful of hazelnuts (28 grams) contains 1.2 grams of sugar, while the same amount of chickpeas contains 3 grams.
Lastly, let’s take a look at the dietary fiber in hazelnuts and chickpeas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than hazelnuts which offer 2.7 grams per portion.
Hazelnuts vs Chickpeas Fats
Fats in hazelnuts and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in hazelnuts and chickpeas:
- Hazelnuts: 60.8 grams per 100 grams
- Chickpeas: 6 per 100 grams
Speaking of saturated fats, chickpeas are 87% lower in saturated fats.
Chickpeas and hazelnuts contain 0.6 grams and 4.5 grams of saturated fat per 100 grams, respectively.
Hazelnuts vs Chickpeas Vitamins Content
This section will discuss the vitamin content of hazelnuts and chickpeas.
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 A, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).
However, chickpeas have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
Hazelnuts and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins hazelnuts and chickpeas contain side by side, so you can easily compare them.
Hazelnuts | Chickpeas | |
---|---|---|
Vitamin A | 20 IU | 67 IU |
Vitamin C | 6.3 mg | 4 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.643 mg | 0.477 mg |
Vitamin B2 (Riboflavin) | 0.113 mg | 0.212 mg |
Vitamin B3 (Niacin) | 1.8 mg | 1.54 mg |
Vitamin B5 (Pantothenic acid) | 0.918 mg | 1.59 mg |
Vitamin B6 (Pyroxidine) | 0.563 mg | 0.535 mg |
Vitamin B9 (Folate) | 113 µg | 557 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 15 mg | 0.82 mg |
Vitamin K | 14.2 µg | 9 µg |
Hazelnuts vs Chickpeas 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 chickpeas comparison focuses on their mineral content.
Hazelnuts is a better source of fluoride, manganese, potassium, sodium, and zinc than chickpeas.
On the other hand, chickpeas are a higher amount of calcium, copper, iron, magnesium, phosphorus, and selenium.
Check out the table below to learn how hazelnuts and chickpeas compare when it comes to mineral content.
Hazelnuts | Chickpeas | |
---|---|---|
Calcium | 114 mg | 57 mg |
Copper | 1.72 mg | 0.656 mg |
Fluoride | 0 | 2.2 µg |
Iron | 4.7 mg | 4.31 mg |
Magnesium | 163 mg | 79 mg |
Manganese | 6.18 mg | 21.3 mg |
Phosphorus | 290 mg | 252 mg |
Potassium | 680 mg | 718 mg |
Selenium | 2.4 µg | 0 |
Sodium | 0 | 24 mg |
Zinc | 2.45 mg | 2.76 mg |
The Final Word
Hazelnuts and chickpeas are highly nutritious and a great addition to a plant-based diet.
Both hazelnuts and chickpeas 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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