Chestnuts and hazelnuts are both great additions to seasonal recipes or your everyday snack rotation. When it comes to fiber, protein, and healthy fats, hazelnuts are the standout, but chestnuts provide vitamin C.

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All nuts are considered good sources of fiber, but hazelnuts contain 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 your body doesn’t fully digest. Most adults need 22-34 grams of fiber every day depending on age and gender, but most only get halfway to those daily goals.

Gettingenough fiber every dayis 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 conditions including:

• Cardiovascular disease (or heart disease)
• Colon cancer
• Constipation
• Irritable bowel syndrome
• Diabetes
• Obesity

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Hazelnuts have nearly five times 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, helping your body repair and grow cells.Adults should eat at least 0.8 grams of protein for every kilogram of body weight—that amounts to about 56 grams of protein daily for someone who weighs 155 pounds.However, you mayneed proteindepending on your age or activity level.

Protein breaks down into amino acids that help your body work and grow. Getting enoughprotein helps your body:

• Build and repair your muscles, skin, and organs
• Produce enzymes, hormones, and brain chemicals
• Recover after workouts or injuries
• Stay full longer with fewer food cravings

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Chestnuts win in the vitamin C category, offering four times 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 doesn’t store vitamin C, so it should be a regular part of your diet. Men over age 19 need 90 milligrams of vitamin C every day, and women over age 19 need 75 milligrams.That means one serving of chestnuts provides around 8-9% of your daily vitamin C goal.

Vitamin C is a powerful antioxidant, and it has a number of benefits for your health:

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Beyond just fiber, protein, and vitamin C, there are a number of other nutritional differences between these two nuts. Here’s a nutritional comparison between one ounce (28 grams) of chestnuts and one ounce of hazelnuts: