Hazelnuts vs Lupins: Which Is Healthier?
Although hazelnuts and lupins 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, lupins belong to legumes food group.
That’s why we decided to create an in-depth article that compares hazelnuts and lupins, 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 lupins 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).
Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.
Actually, lupins are the legume highest in protein and healthy, unsaturated fats.
Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.
In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
Lupins 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 C, and Vitamin K.
Hazelnuts vs Lupins 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 lupins.
This comparison will start by comparing the caloric value of hazelnuts and lupins and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||628 kcal||371 kcal|
|Carbs||16.7 g||40.4 g|
|Sugar||4.34 g||2.03 g|
|Fiber||9.7 g||18.9 g|
|Protein||15 g||36.2 g|
|Fat||60.8 g||9.74 g|
|Saturated Fat||4.46 g||1.16 g|
Hazelnuts vs Lupins Calories
Comparing lupins vs hazelnuts for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 628 calories per 100 grams of hazelnuts.
However, both hazelnuts and lupins 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 Lupins Protein
Legumes and most legume products, including hazelnuts and lupins, are important sources of plant-based protein.
Lupins offer around 59% more protein than hazelnuts.
Lupins have 36.2 grams of protein per 100 grams, while hazelnuts has 15 grams of protein per 100 grams.
Hazelnuts vs Lupins 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 lupins.
The total amount of carbohydrates is around 59% higher in lupins than in hazelnuts. They have 40.4 grams per 100 grams, compared to 16.7 grams in hazelnuts.
There’s less sugar in lupins than in hazelnuts, 50% precisely.
One handful of lupins (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 lupins.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.3 grams of fiber per portion, lupins are a better source of fiber than hazelnuts which offer 2.7 grams per portion.
Hazelnuts vs Lupins Fats
Fats in hazelnuts and lupins are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in hazelnuts and lupins:
- Hazelnuts: 60.8 grams per 100 grams
- Lupins: 9.7 per 100 grams
Speaking of saturated fats, lupins are 73% lower in saturated fats.
Lupins and hazelnuts contain 1.2 grams and 4.5 grams of saturated fat per 100 grams, respectively.
Hazelnuts vs Lupins Vitamins Content
This section will discuss the vitamin content of hazelnuts and lupins.
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 B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B9 (Folate).
However, lupins have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
Hazelnuts and lupins contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins hazelnuts and lupins contain side by side, so you can easily compare them.
|Vitamin A||20 IU||0|
|Vitamin C||6.3 mg||4.8 mg|
|Vitamin B1 (Thiamine)||0.643 mg||0.64 mg|
|Vitamin B2 (Riboflavin)||0.113 mg||0.22 mg|
|Vitamin B3 (Niacin)||1.8 mg||2.19 mg|
|Vitamin B5 (Pantothenic acid)||0.918 mg||0.75 mg|
|Vitamin B6 (Pyroxidine)||0.563 mg||0.357 mg|
|Vitamin B9 (Folate)||113 µg||355 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||15 mg||0.49 mg|
|Vitamin K||14.2 µg||5 µg|
Hazelnuts vs Lupins 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 lupins comparison focuses on their mineral content.
Hazelnuts is a better source of calcium, magnesium, phosphorus, potassium, selenium, sodium, and zinc than lupins.
On the other hand, lupins are a higher amount of copper, iron, and manganese.
Hazelnuts and lupins contain the same amount of fluoride.
Check out the table below to learn how hazelnuts and lupins compare when it comes to mineral content.
|Calcium||114 mg||176 mg|
|Copper||1.72 mg||1.02 mg|
|Iron||4.7 mg||4.36 mg|
|Magnesium||163 mg||198 mg|
|Manganese||6.18 mg||2.38 mg|
|Phosphorus||290 mg||440 mg|
|Potassium||680 mg||1010 mg|
|Selenium||2.4 µg||8.2 µg|
|Zinc||2.45 mg||4.75 mg|
The Final Word
Hazelnuts and lupins are highly nutritious and a great addition to a plant-based diet.
Both hazelnuts and lupins 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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