Which Has More Fiber, Protein, and Vitamin C?
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Chestnuts and hazelnuts are both great additions to seasonal recipes or your daily snack rotation. When it comes to fiber, protein and healthy fats, hazelnuts stand out, but chestnuts provide more vitamin C.
All nuts are considered good sources of fiber, but hazelnuts contain more fiber than chestnuts:
- Hazelnuts: 2.72 grams of fiber in a one-ounce serving (28 grams)
- Chestnuts: 1.45 grams of fiber in a one-ounce serving (28 grams)
Fiber is a type of carbohydrate that your body does not fully digest. Most adults need 22 to 34 grams of fiber each day, depending on their age and gender, but most only reach halfway to these daily goals.
Getting enough fiber every day is linked to a number of health benefits, including better digestion, greater feelings of fullness, and improved cholesterol and blood sugar levels. This can lead to a lower risk of diseases, including:
- Cardiovascular disease (or heart disease)
- Colon cancer
- Constipation
- Irritable bowel syndrome
- Diabetes
- Obesity
Hazelnuts contain almost five times more protein than chestnuts:
- Hazelnuts: 4.19 grams of protein in a one-ounce serving (28 grams)
- Chestnuts: 0.9 grams of protein in a one-ounce serving (28 grams)
Protein is an essential nutrient that helps your body repair and grow your cells. Adults should eat at least 0.8 grams of protein for every kilogram of body weight, which equates to about 56 grams of protein per day for a 155-pound person. However, you may need more protein depending on your age or activity level.
Protein breaks down into amino acids that help your body function and grow. Consuming enough protein helps your body:
- Build and repair your muscles, skin and organs
- Produce enzymes, hormones and brain chemicals
- Recovering after a workout or injury
- Stay fuller longer with fewer cravings
Chestnuts win in the vitamin C category, offering four times more per serving:
- Hazelnuts: 1.76 milligrams of vitamin C in a one-ounce serving (28 grams)
- Chestnuts: 7.28 milligrams of vitamin C in a one-ounce serving (28 grams)
Your body does not store vitamin C, so it should be a regular part of your diet. Men over the age of 19 need 90 milligrams of vitamin C each day, and women over the age of 19 need 75 milligrams. This means that one serving of chestnuts provides about 8 to 9 percent of your daily vitamin C goal.
Vitamin C is a powerful antioxidant and has many benefits for your health:
Beyond fiber, protein, and vitamin C, there are a number of other nutritional differences between these two nuts. Here is a nutritional comparison between one ounce (28 grams) of chestnuts and one ounce of hazelnuts:
| Chestnuts | Hazelnuts | |
|---|---|---|
| Calories | 69 calories | 176 calories |
| Protein | 0.9g | 4.19g |
| Fat | 0.62g | 17g |
| Cholesterol | 0mg | 0mg |
| Fiber | 1.43g | 2.72g |
| Carbohydrates | 14.8g | 4.68g |
| Vitamin C | 7.28 mg | 1.76mg |
| Vitamin E | 0.14 mg | 4.21mg |
| Zinc | 0.16 mg | 0.69mg |
| Sugar | 2.97g | 1.22g |
| Potassium | 166 mg | 190 mg |
| Calcium | 8.12 mg | 31.9 mg |
| Magnesium | 9.24 mg | 45.6 mg |
| Folate | 19.6mcg | 31.6mcg |
Hazelnuts contain 2.5 times more calories and 27 times more fat than chestnuts. However, most of these fats are considered monounsaturated, or “healthy,” fats, which are good for the heart. Hazelnuts also contain higher concentrations of minerals, including magnesium, calcium, folate (vitamin B9), and vitamin E.
Both of these nuts contain natural sugar, which contributes to their sweet taste. Chestnuts, however, contain a bit more: These nuts are almost always roasted, and this higher sugar content plays a role in this process.
Despite the fact that nuts tend to be more energy dense, especially hazelnuts, research has shown that nut consumption is not associated with weight gain.
Chestnuts may be a better choice if you are looking for:
- Immune system support: The vitamin C content in chestnuts can help boost your natural immune defenses during cold and flu season.
- A low-fat diet: If you want to eat more nuts while following a low-fat diet, chestnuts are a good option. They are one of the few nuts that are naturally low in fat.
- Fast energy carbohydrates: Chestnuts contain more natural sugars and carbohydrates, so they can increase your energy. They may raise your blood sugar more than hazelnuts, but in general, nuts are known to stabilize blood sugar levels.
Chestnuts are usually cooked or roasted. When their shells are removed, they have a sweet, caramelized or woody flavor. You can snack on them or add them to dishes like soups, stuffings or desserts.
Try hazelnuts if you want to favor:
- Heart health: Hazelnuts are a good source of healthy fats and vitamin E. Both of these can help reduce low-density lipoprotein (LDL), or “bad” cholesterol, and support your heart.
- A low-carb diet: Since hazelnuts are low in digestible carbohydrates and higher in fat, you can incorporate them into low-carb or ketogenic diets.
- Post-workout recovery: Some research suggests that a higher intake of antioxidants may help with muscle recovery after a workout. Exercise can sometimes cause oxidative stress, an imbalance of cell-damaging compounds, in the body. Hazelnuts could help alleviate oxidative stress.
- Sustained energy: The higher protein and fiber content of hazelnuts means they can help you stay fuller longer between meals.
Shelled hazelnuts have a nutty, earthy flavor when eaten raw, and a buttery, caramel taste and satisfying crunch when toasted. There are many uses for hazelnuts (besides eating them as a snack). Try cooking with hazelnut oil, making a syrup of hazelnuts for pancakes, or roughly chopping them and adding them to salads, soups, or other dishes.
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