When it comes to nuts, there are plenty of options to choose from. Hazelnuts and Aegina peanuts are two popular choices that offer a range of health benefits.

Hazelnuts have gained popularity recently due to their inclusion in popular spreads such as Nutella, but Aegina peanuts are also an excellent choice. In this article, we’ll compare the two to determine which is more nutritious.

Calories and Macronutrients

In terms of calories, both hazelnuts and Aegina peanuts are relatively similar. One ounce of hazelnuts contains around 176 calories, while one ounce of Aegina peanuts contains about 166 calories.

However, when it comes to macronutrients, there are some differences between the two. Hazelnuts have slightly more fat than Aegina peanuts, with around 17 grams of fat per ounce compared to 14 grams in Aegina peanuts. Hazelnuts also contain slightly more protein, with around 4 grams per ounce compared to 3 grams in Aegina peanuts.

However, Aegina peanuts have slightly more carbohydrates, with around 5 grams per ounce compared to 3 grams in hazelnuts.

Vitamins and Minerals

Both hazelnuts and Aegina peanuts are rich in vitamins and minerals that are essential for good health. Hazelnuts are particularly high in vitamin E, which is a powerful antioxidant and is important for maintaining healthy skin.

They also contain high levels of magnesium, which is important for bone health, and copper, which is important for the immune system. Aegina peanuts are a good source of several B vitamins, including niacin, which is important for the digestive system, and thiamine, which is important for the nervous system.

They also contain high levels of zinc, which is important for the immune system.

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Fiber Content

Fiber is an important nutrient that helps to keep the digestive system healthy and also helps to reduce the risk of chronic diseases such as heart disease and diabetes. Hazelnuts are a good source of fiber, with around 3 grams per ounce.

Aegina peanuts, however, contain significantly more fiber, with around 7 grams per ounce. This makes Aegina peanuts a better choice for anyone looking to increase their dietary fiber intake.

Antioxidant Content

Both hazelnuts and Aegina peanuts are rich in antioxidants, which are compounds that help to protect the body from damage caused by free radicals.

Hazelnuts are particularly high in a type of antioxidant called flavonoids, which are important for heart health and may also offer protection against certain types of cancer. Aegina peanuts contain high levels of resveratrol, which is another powerful antioxidant that is important for heart health.

Sodium Content

Sodium is an essential mineral that is important for many bodily functions, but consuming too much sodium can increase the risk of high blood pressure and other health problems.

Hazelnuts and Aegina peanuts both have relatively low sodium content, with only around 2 milligrams per ounce in each. This makes both of them a good choice for anyone looking to reduce their sodium intake.

Conclusion

Both hazelnuts and Aegina peanuts offer a range of health benefits and are a good choice for anyone looking to improve their diet. Hazelnuts are slightly higher in fat and protein, while Aegina peanuts are a better source of dietary fiber.

Hazelnuts are particularly high in vitamin E and magnesium, while Aegina peanuts are a good source of several B vitamins and zinc. Both nuts are rich in antioxidants and have low sodium content, making them a good choice for anyone looking to maintain good health.