Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Walnuts
      ×
      Hazelnuts
      ×
      Dry Roasted Macadamia Nuts
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 9% DV 186 calories
      • Hazelnuts 1 oz (21 whole kernels) (x1) 9% DV 178 calories
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 10% DV 204 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 24% DV 18.5g
      • Hazelnuts 1 oz (21 whole kernels) (x1) 22% DV 17.3g
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 28% DV 21.6g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 1% DV 3.9g
      • Hazelnuts 1 oz (21 whole kernels) (x1) 2% DV 4.7g
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 1% DV 3.8g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 9% DV 4.3g
      • Hazelnuts 1 oz (21 whole kernels) (x1) 8% DV 4.2g
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 4% DV 2.2g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 0% DV 0mg
      • Hazelnuts 1 oz (21 whole kernels) (x1) 0% DV 0mg
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 9% DV 1.7g
      • Hazelnuts 1 oz (21 whole kernels) (x1) 6% DV 1.3g
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 17% DV 3.4g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 7% DV 1.9g
      • Hazelnuts 1 oz (21 whole kernels) (x1) 10% DV 2.8g
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 8% DV 2.3g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 1% DV 0.74g
      • Hazelnuts 1 oz (21 whole kernels) (x1) 2% DV 1.2g
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 2% DV 1.2g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 5% DV 0.83mg
      • Hazelnuts 1 oz (21 whole kernels) (x1) 7% DV 1.3mg
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 4% DV 0.75mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 2% DV 27.8mg
      • Hazelnuts 1 oz (21 whole kernels) (x1) 2% DV 32.4mg
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 2% DV 19.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Walnuts 1 oz (14 halves) (x1) 3% DV 125.2mg
      • Hazelnuts 1 oz (21 whole kernels) (x1) 4% DV 193.1mg
      • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 2% DV 103.1mg
      Comparison Table

      Table Legend

      1. Walnuts
      2. Hazelnuts
      3. Dry Roasted Macadamia Nuts
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 28 28
      Calories
      (%DV)      		 186
      (9%)      		 178
      (9%)      		 204
      (10%)
      Fat (g)
      (%DV)      		 18.5
      (24%)      		 17.3
      (22%)      		 21.6
      (28%)
      Protein (g)
      (%DV)      		 4.3
      (9%)      		 4.2
      (8%)      		 2.2
      (4%)
      Carbohydrate (g)
      (%DV)      		 3.9
      (1%)      		 4.7
      (2%)      		 3.8
      (1%)
      Sugars (g)
      (%DV)      		 0.74
      (1%)      		 1.2
      (2%)      		 1.2
      (2%)
      Fiber (g)
      (%DV)      		 1.9
      (7%)      		 2.8
      (10%)      		 2.3
      (8%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 1.7
      (9%)      		 1.3
      (6%)      		 3.4
      (17%)
      Net-Carbs (g) 2
      		2
      		1.5
      Trans Fatty Acids (g) --
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 28 28 28
      Calcium (mg)
      (%DV)      		 27.8
      (2%)      		 32.4
      (2%)      		 19.9
      (2%)
      Iron, Fe (mg)
      (%DV)      		 0.83
      (5%)      		 1.3
      (7%)      		 0.75
      (4%)
      Potassium, K (mg)
      (%DV)      		 125.2
      (3%)      		 193.1
      (4%)      		 103.1
      (2%)
      Magnesium (mg)
      (%DV)      		 44.9
      (11%)      		 46.3
      (11%)      		 33.5
      (8%)
      Phosphorus, P (mg)
      (%DV)      		 98.3
      (8%)      		 82.4
      (7%)      		 56.2
      (4%)
      Sodium (mg)
      (%DV)      		 0.57
      (0%)      		 0
      (0%)      		 1.1
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 0.88
      (8%)      		 0.7
      (6%)      		 0.37
      (3%)
      Copper, Cu (mg)
      (%DV)      		 0.45
      (50%)      		 0.49
      (54%)      		 0.16
      (18%)
      Manganese (mg)
      (%DV)      		 0.97
      (42%)      		 1.8
      (76%)      		 0.86
      (37%)
      Selenium, Se (mcg)
      (%DV)      		 1.4
      (3%)      		 0.68
      (1%)      		 3.3
      (6%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 28 28 28
      Vitamin A, RAE (mcg)
      (%DV)      		 0.28
      (0%)      		 0.28
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0.37
      (0%)      		 1.8
      (2%)      		 0.2
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.1
      (8%)      		 0.18
      (15%)      		 0.2
      (17%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.04
      (3%)      		 0.03
      (2%)      		 0.02
      (2%)
      Niacin (B3) (mg)
      (%DV)      		 0.32
      (2%)      		 0.51
      (3%)      		 0.65
      (4%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.16
      (3%)      		 0.26
      (5%)      		 0.17
      (3%)
      Vitamin B6 (mg)
      (%DV)      		 0.15
      (9%)      		 0.16
      (9%)      		 0.1
      (6%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 27.8
      (7%)      		 32.1
      (8%)      		 2.8
      (1%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 27.8
      (7%)      		 32.1
      (8%)      		 2.8
      (1%)
      Folate DFE (mcg)
      (%)      		 27.8
      (7%)      		 32.1
      (8%)      		 2.8
      (1%)
      Choline (mg)
      (%DV)      		 11.1
      (2%)      		 13
      (2%)      		 12.7
      (2%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 3.4
      (0%)      		 3.1
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0.85
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 5.7 5.7 0
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 2.6
      		26.1
      		0
      Vitamin E (mg)
      (%DV)      		 0.2
      (1%)      		 4.3
      (28%)      		 0.16
      (1%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.77
      (1%)      		 4
      (3%)      		 0
      (0%)
      Vitamin K1 (mcg) 0
      		0
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 28 28 28
      Water (g) 1.2
      		1.5
      		0.46
      Ash (g) 0.51
      		0.65
      		0.32
      Alcohol (g) 0
      		0
      		--
      Caffeine (mg) 0
      		0
      		--
      Theobromine (mg) 0
      		0
      		--
      PRAL score 1.57
      		-0.59
      		-0.15
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 28 28
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.69
      		1.2
      		1.1
      Glucose (Dextrose) (g) 0.02
      		0.02
      		0.02
      Fructose (g) 0.03
      		0.02
      		0.02
      Lactose (g) 0
      		0
      		0
      Maltose (g) 0
      		0
      		0
      Galactose (g) --
      		--
      		--
      Starch (g) 0.02
      		0.14
      		0.3
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 28 28 28
      Monounsaturated Fats (g) 2.537
      		12.965
      		16.834
      Polyunsaturated Fats (g) 13.397
      		2.249
      		0.425
      Omega 3s (g)
      (%AI)      		 2.579
      (161%)      		 0.025
      (2%)      		 0.056
      (3%)
      Omega 6s (g)
      (%AI)      		 10.818
      (64%)      		 2.225
      (13%)      		 0.37
      (2%)
      Omega 3 to Omega 6 Ratio 0.24
      		0.01
      		0.15
      Omega 6 to Omega 3 Ratio 4.2
      		90.03
      		6.65
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 2.579
      (161%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0
      		0
      		0
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0
      Capric Acid (10:0) (g) 0
      		0
      		0
      Lauric Acid (12:0) (g) 0
      		0
      		0.021
      Tridecanoic Acid (13:0) (g) 0
      		0
      		0
      Myristic Acid (14:0) (g) 0
      		0
      		0.19
      Pentadecanoic Acid (15:0) (g) 0
      		0
      		0
      Palmitic Acid (16:0) (g) 1.251
      		0.88
      		1.685
      Margaric Acid (17:0) (g) 0
      		0
      		0.044
      Stearic Acid (18:0) (g) 0.471
      		0.359
      		0.648
      Arachidic Acid (20:0) (g) 0.018
      		0.029
      		0.552
      Behenic Acid (22:0) (g) 0
      		0
      		0.176
      Lignoceric Acid (24:0) (g) 0
      		0
      		0.077
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		0
      		0
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0
      		0.033
      		3.614
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 2.499
      		12.895
      		12.603
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.038
      		0.037
      		0.547
      Docosenoic Acid (22:1) (g) 0
      		0
      		0.067
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		0
      		0.003
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 10.818
      		2.225
      		0.37
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 2.579
      		0.025
      		0.056
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		0
      		0
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) 0
      		0
      		0
      Campesterol (g) 0.001
      		0.002
      		0.003
      Beta-sitosterol (g) 0.025
      		0.029
      		0.041
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 28 28
      Essential  
      Histidine (mg)
      (%RDI)      		 111
      (16%)      		 123
      (18%)      		 55
      (8%)
      Isoleucine (mg)
      (%RDI)      		 177
      (13%)      		 155
      (11%)      		 88
      (6%)
      Leucine (mg)
      (%RDI)      		 332
      (12%)      		 302
      (11%)      		 168
      (6%)
      Lysine (mg)
      (%RDI)      		 120
      (6%)      		 119
      (6%)      		 5
      (0%)
      Methionine (mg)
      (%RDI)      		 67
      (9%)      		 63
      (9%)      		 7
      (1%)
      Phenylalanine (mg)
      (%RDI)      		 202
      (23%)      		 188
      (22%)      		 186
      (21%)
      Threonine (mg)
      (%RDI)      		 169
      (16%)      		 141
      (13%)      		 103
      (10%)
      Tryptophan (mg)
      (%RDI)      		 48
      (17%)      		 55
      (20%)      		 19
      (7%)
      Valine (mg)
      (%RDI)      		 214
      (12%)      		 199
      (11%)      		 101
      (6%)
      Conditional  
      Arginine (mg) 647
      		628
      		392
      Cystine (mg)
      (%RDI)      		 59
      (21%)      		 79
      (27%)      		 1
      (0%)
      Glycine (mg) 232
      		206
      		127
      Proline (mg) 201
      		159
      		131
      Tyrosine (mg)
      (%RDI)      		 115
      (13%)      		 103
      (12%)      		 143
      (16%)
      Non-Essential  
      Alanine (mg) 198
      		207
      		108
      Aspartic acid (mg) 519
      		477
      		307
      Betaine (mg) 0.09
      		0.11
      		0.09
      Glutamic acid (mg) 800
      		1054
      		634
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 265
      		209
      		117
      Data Source
      Walnuts
      USDA Food Data Central Standard Release (Common)
      Hazelnuts
      USDA Food Data Central Standard Release (Common)
      Dry Roasted Macadamia Nuts
      USDA Food Data Central Standard Release (Common)