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Hazelnuts vs White Beans: Difference & Similarities

This article explains the key similarities and differences between hazelnuts and white beans, foods from the grains and legumes food groups. Read on to learn more about the hazelnuts vs white beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 16, 2023.

Although hazelnuts and white 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, white beans belong to legumes food group.

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

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

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

White beans 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white beans 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.

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

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

Hazelnuts vs White 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 white beans.

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

HazelnutsWhite Beans
Energy628 kcal333 kcal
Carbs16.7 g60.3 g
Sugar4.34 g2.11 g
Fiber9.7 g15.2 g
Protein15 g23.4 g
Fat60.8 g0.85 g
Saturated Fat4.46 g0.219 g

Hazelnuts vs White Beans Calories

Comparing white beans vs hazelnuts for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 628 calories per 100 grams of hazelnuts.

However, both hazelnuts and white 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 White Beans Protein

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

White Beans offer around 36% more protein than hazelnuts.

White Beans have 23.4 grams of protein per 100 grams, while hazelnuts has 15 grams of protein per 100 grams.

Hazelnuts vs White 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 white beans.

The total amount of carbohydrates is around 72% higher in white beans than in hazelnuts. They have 60.3 grams per 100 grams, compared to 16.7 grams in hazelnuts.


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

One handful of white 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 white 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, white beans are a better source of fiber than hazelnuts which offer 2.7 grams per portion.

Hazelnuts vs White Beans Fats

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

Total fat in hazelnuts and white beans:

  • Hazelnuts: 60.8 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 96% lower in saturated fats.

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

Hazelnuts vs White Beans Vitamins Content

This section will discuss the vitamin content of hazelnuts and white 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 B2 (Riboflavin), and vitamin B9 (Folate).

However, white beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

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

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

HazelnutsWhite Beans
Vitamin A20 IU0
Vitamin C6.3 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.643 mg0.437 mg
Vitamin B2 (Riboflavin)0.113 mg0.146 mg
Vitamin B3 (Niacin)1.8 mg0.479 mg
Vitamin B5 (Pantothenic acid)0.918 mg0.732 mg
Vitamin B6 (Pyroxidine)0.563 mg0.318 mg
Vitamin B9 (Folate)113 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E15 mg0.21 mg
Vitamin K14.2 µg5.6 µg

Hazelnuts vs White 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 white beans comparison focuses on their mineral content.

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

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

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

HazelnutsWhite Beans
Calcium114 mg240 mg
Copper1.72 mg0.984 mg
Fluoride02.2 µg
Iron4.7 mg10.4 mg
Magnesium163 mg190 mg
Manganese6.18 mg1.8 mg
Phosphorus290 mg301 mg
Potassium680 mg1800 mg
Selenium2.4 µg12.8 µg
Sodium016 mg
Zinc2.45 mg3.67 mg

The Final Word

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

Both hazelnuts and white 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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