Nutrients in 100 Grams of
Tree Nuts and Peanutsą
|
Nutrient |
Units |
Almonds |
|
Cashews |
Hazelnuts |
Macadamias
|
Peanuts |
Pecans |
Pine nuts |
Pistachios |
Walnuts |
|
Calories |
kcal |
580 |
660 |
570 |
630 |
720 |
590 |
690 |
670 |
570 |
650 |
|
Protein |
g* |
21 |
14 |
15 |
15 |
8 |
24 |
9 |
14 |
21 |
15 |
|
Total
Fat |
g |
51 |
66 |
46 |
61 |
76 |
50 |
72 |
68 |
46 |
65 |
|
Saturated
Fat |
g |
4 |
15 |
9 |
4 |
12 |
7 |
6 |
5 |
6 |
6 |
|
Monounsaturated
Fat |
g |
32 |
25 |
27 |
46 |
59 |
25 |
41 |
19 |
24 |
9 |
|
Polyunsaturated
Fat |
g |
12 |
21 |
8 |
8 |
1.5 |
16 |
22 |
34 |
14 |
47 |
|
Linoleic
acid (18:2) |
g |
12 |
20.54 |
7.66 |
7.83 |
1.30 |
16 |
21 |
33 |
13.64 |
38 |
|
Linolenic
acid (18:3) |
g |
0 |
0.04 |
0.16 |
0.09 |
0.20 |
0 |
1 |
0.16 |
0.26 |
9 |
|
Cholesterol |
mg** |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Carbohydrate |
g |
20 |
12 |
33 |
17 |
13 |
22 |
14 |
13 |
28 |
14 |
|
Fiber |
g |
12 |
7 |
3 |
10 |
8 |
8 |
10 |
4 |
10 |
7 |
|
Calcium |
mg |
248 |
160 |
45 |
114 |
70 |
54 |
70 |
16 |
110 |
98 |
|
Iron |
mg |
4.30 |
2.43 |
6.00 |
4.70 |
2.65 |
2.26 |
2.53 |
5.53 |
4.20 |
2.91 |
|
Magnesium |
mg |
275 |
376 |
260 |
163 |
118 |
176 |
121 |
251 |
120 |
158 |
|
Phosphorus |
mg |
474 |
725 |
490 |
290 |
198 |
358 |
277 |
575 |
485 |
346 |
|
Potassium |
mg |
728 |
659 |
565 |
680 |
363 |
658 |
410 |
597 |
1,042 |
441 |
|
Sodium |
mg |
1 |
3 |
16 |
0 |
4 |
6 |
0 |
2 |
10 |
2 |
|
Zinc |
mg |
3.36 |
4.06 |
5.60 |
2.45 |
1.29 |
3.31 |
4.53 |
6.45 |
2.30 |
3.09 |
|
Copper |
mg |
1.11 |
1.74 |
2.22 |
1.72 |
0.57 |
0.67 |
1.20 |
32 |
1.32 |
1.59 |
|
Manganese |
mg |
2.53 |
1.22 |
0.83 |
6.17 |
3.04 |
2.08 |
4.50 |
8.80 |
1.27 |
3.41 |
|
Selenium |
mcg*** |
2.80 |
1,917 |
11.70 |
2.40 |
3.60 |
7.50 |
3.80 |
0.70 |
9.30 |
4.90 |
|
Vitamin
C |
mg |
0 |
0.70 |
0 |
6.30 |
0.70 |
0 |
1.10 |