Hazelnuts vs Lentils: How Do They Compare?

Although hazelnuts and lentils 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, lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares hazelnuts and lentils, 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 lentils 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).

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils 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, and Vitamin K.

Hazelnuts vs Lentils 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 lentils.

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

Hazelnuts vs Lentils Calories

Comparing lentils vs hazelnuts for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 628 calories per 100 grams of hazelnuts.

However, both hazelnuts and lentils 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 Lentils Protein

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

Lentils offer around 39% more protein than hazelnuts.

Lentils have 24.6 grams of protein per 100 grams, while hazelnuts has 15 grams of protein per 100 grams.

Hazelnuts vs Lentils 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 lentils.

The total amount of carbohydrates is around 74% higher in lentils than in hazelnuts. They have 63.4 grams per 100 grams, compared to 16.7 grams in hazelnuts.

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

One handful of lentils (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 lentils.

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

With 3 grams of fiber per portion, lentils are a better source of fiber than hazelnuts which offer 2.7 grams per portion.

Hazelnuts vs Lentils Fats

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

Total fat in hazelnuts and lentils:

• Hazelnuts: 60.8 grams per 100 grams
• Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 96% lower in saturated fats.

Lentils and hazelnuts contain 0.2 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Hazelnuts vs Lentils Vitamins Content

This section will discuss the vitamin content of hazelnuts and lentils.

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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, lentils have a higher amount of vitamin C, vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

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

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

Hazelnuts vs Lentils 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 lentils comparison focuses on their mineral content.

Hazelnuts is a better source of iron, sodium, and zinc than lentils.

On the other hand, lentils are a higher amount of calcium, copper, magnesium, manganese, phosphorus, potassium, and selenium.

Hazelnuts and lentils contain the same amount of fluoride.

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

The Final Word

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

Both hazelnuts and lentils 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.