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Nuts & Seeds Chart

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Note that only those nutrients which appear in significant quantities are listed.

Nut/Seed

Protein/Fiber
(raw, unsalted)
Minerals
(in descending order)
Vitamin
(in descending order)


Almonds

1 ounce (24 whole nuts) raw contains 6 grams protein and 3.35 grams of dietary fiber.
Potassium 206 mg
Phosphorus  134 mg
Calcium 70 mg
Sodium 0.2 mg
Magnesium 77 mg
Selenium 1.2 mcg
Iron 1.2 mg
Zinc 0.95 mg
Manganese 0.7 mg
Also contains a small amount of copper.
Vitamin B9 8.2 mcg
Vitamin E 7.3 mg
Vitamin A  2.8 IU
Vitamin B3(Niacin) 1.1 mg


 


BrazilNuts

1 ounce (6-8 whole nuts) raw contains 4 grams of protein and 2.1 grams of fiber.
Phosphorus  205.3 mg
Potassium 186.8 mg
Magnesium 106.6 mg
Selenium 543.5 mcg
Calcium 45.4 mg
Iron 1.15 mg
Zinc 0.69 mg
Contains small amounts of manganese and copper.
Vitamin B9(Folate) 6.24 mcg
Vitamin E 1.6 mg
Vitamin C 1.0 mg
Contains some other vitamins in small amounts.


Cashews

1 ounce whole nuts raw contains 5.17 grams of protein and 0.94 grams of fiber.  
 
 
  
Potassium 187 mg
Phosphorus  168 mg
Magnesium 82.8 mg
Calcium 10.5 mg
Sodium 3.4 mg
Iron 1.9 mg
Zinc 1.64 mg
Selenium 5.6 mcg
Contains small amounts of manganese andcopper.
Vitamin K 9.7 mcg
Vitamin B9(Folate) 7.0 mcg
Contains some other vitamins in small amounts.


Chestnuts

Ten (10) roasted kernels with no salt added contains 2.7 grams protein and 4.3 grams fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid.)
Potassium 497 mg
Phosphorus 90 mg
Calcium 24.4 mg
Magnesium 27.7 mg
Sodium 1.7 mg
Iron 0.76 mg
Selenium 1.0 mcg
Manganese 1.0 mg
Contains small amounts of
copper and Zinc.
Vitamin A 20.1 IU
Vitamin C 21.8 mg
Vitamin B3 1.12 mg
Vitamin B5 0.46 mg
Vitamin B9 58.8 mcg
Vitamin K 6.55 mcg
Contains some other vitamins in small amounts.


Hazelnuts

Ten (10) nuts raw contain 2 grams protein and 1.4 grams fiber.

Potassium 95.2 mg
Phosphorus  40.6 mg
Magnesium 22.8 mg
Calcium 16 mg
Iron 0.66 mg
Contains small amounts of Selenium, manganese, copper and Zinc.
Vitamin A             2.8 IU
Vitamin C            0.9 mg
Vitamin B9       15.8 mcg
Vitamin K             2 mcg

Contains some other vitamins in small amounts.
 


Macadamias

10-12 kernels (1 ounce) raw contains 2.24 grams protein and 2.44 grams fiber.
 
Potassium 104.3 mg
Phosphorus  53.3 mg
Magnesium 36.9 mg
Calcium 24 mg
Sodium 1.4 mg
Iron 1.0 mg
Contains small amounts of Selenium, manganese, copper and Zinc.
Vitamin B9          3.1 mcg

Contains some other vitamins in small amounts.







Pecans

1 ounce (20 halves) raw contains 2.6 grams protein and 2.7 grams fiber.

 
 

Potassium 116.2 mg
Phosphorus  78.5 mg
Magnesium 34.3 mg
Calcium 19.8 mg
Zinc 1.3 mg
Iron 0.7 mg
Manganese 1.3 mg
Selenium 1.0 mcg
Contains a small amount of copper.
Vitamin A 15.8 IU
Vitamin B9(Folate) 6.23 mcg
Contains some other vitamins in small amounts.

 
 


Peanuts

One ounce raw peanuts contains 7.31 grams protein and 2.4 grams fiber.  
Potassium 200 mg
Phosphorus  107 mg
Magnesium 47.6 mg
Calcium 26 mg
Sodium 5.1 mg
Iron 1.3 mg
Selenium 2.0 mcg
Contains small amounts of manganese, copper and Zinc.
Vitamin B3 (Niacin) 3.4 mg
Vitamin E 2.4 mg
Vitamin B9(Folate) 68.0 mcg
Contains some other vitamins in small amounts.

 
 



Pine Nuts(Pignolias)
1 ounce dried nuts contains 3.9 grams protein and 1.0 gram fiber.
Potassium 169 mg
Phosphorus  163 mg
Magnesium 71.2mg
Calcium 4.5 mg
Manganese 2.4 mg
Zinc 1.8 mg
Iron 1.6 mg
Contains small amounts of Selenium and copper.
Vitamin E 2.6 mg
Vitamin B3 1.2 mg
Vitamin B9 19 mcg
Vitamin A 8.2 IU
Vitamin K 15.3 mcg
Contains some other vitamins in small amounts.

 


Pistachios

1 ounce (49 kernels) dry roasted contains 6.0 grams protein and 3.0 grams fiber.  
 
 
Potassium 295.4 mg
Phosphorus  137.5 mg
Magnesium 34.0 mg
Calcium 31.2 mg
Sodium 2.8 mg
Iron 1.2 mg
Selenium 2.6 mcg
Contains small amounts of manganese, copper and Zinc.
Vitamin A 74.3 IU
Vitamin B9(Folate) 14.2 mcg
Contains some other vitamins in small amounts.


 


Pumpkin Seeds

1 ounce of roasted pumpkin or squash seeds without salt contains 5.3 mg protein and no fiber.  
 
 
otassium 260.5 mg
Magnesium 74.3 mg
Phosphorus  26.1 mg
Calcium 15.6 mg
Sodium 5.1 mg
Zinc 2.9 mg
Iron 0.9 mg
Contains small amounts of manganese, copper.
Vitamin A 17.6 IU
Vitamin B9(Folate) 2.6 mcg
Contains some other vitamins in small amounts.

 
 


Sunflower
Seeds

1 ounce dry roasted sunflower seeds contains 5.5 mg protein and 3.1 mg fiber.  
 
Phosphorus  327.4 mg
Potassium 241 mg
Magnesium 36.6 mg
Calcium 19.8 mg
Iron 1.5 mg
Zinc 1.0 mg
Selenium 22.5 mcg
Contains small amounts of manganese, copper.
Vitamin A 6.5 IU
Vitamin B9(Folate) 67.2 mcg
Vitamin E 6.0 mg

Contains some other vitamins in small amounts.


Walnuts

1 ounce (14 halves) English walnuts contains 4.3 mg protein and 1.9 mg fiber.  

 
 
 
 
Potassium 125 mg
Phosphorus  98.0 mg
Magnesium 44.8 mg
Calcium 27.8 mg
Manganese 1.0 mg
Iron 0.9 mg
Zinc 0.8 mg
Selenium 1.4 mcg
Also contains small amounts of copper.
Vitamin B9         27.8 mcg
Contains some other vitamins in small amounts.
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