Selected Nut Comparison

Comparison of Selected Nutrients in Selected Nuts
Values per 100 grams of edible portion

NUTRIENT Almonds, raw, Sci. Name: Prunus dulcis Almonds, dry roasted, no salt added Brazilnuts, dried, unblanched Cashews, raw; Sci. Name: Anacardium occidentale Cashews, dry roasted, without salt added Hazelnuts or filberts; Sci. Name: Corylus spp. Macadamia nuts, raw; Sci. Name: Macadamia integrifolia, M. tetraphylla Peanuts, all types dry-roasted, without salt * Pecans; Sci. Name: Carya illinoensis Pistachio, raw, Sci. Name: Pistacia vera Walnuts, english; Sci. Name: Juglans regia NUTRIENT
Water [g] 5.25 2.60 3.48 5.20 1.70 5.31 1.36 1.55 3.52 3.97 4.07 Water [g]
Energy [kcal] 578 597 656 566 574 628 718 585 691 557 654 Energy [kcal]
Protein [g] 21.26 22.09 14.32 18.22 15.31 14.95 7.91 23.68 9.17 20.61 15.23 Energy [kcal]
Total Lipid (Fat) [g] 50.64 52.83 66.43 46.92 46.35 60.75 75.77 49.66 71.97 44.44 65.21 Total Lipid (Fat) [g]
Carbohydrate, by difference [g] 19.74 19.29 12.27 27.13 32.69 16.70 13.82 21.51 13.86 27.97 13.71 Carbohydrate, by difference [g]
Fiber, total dietary [g] 11.8 11.8 7.5 3.3 3.0 9.7 8.6 8.0 9.6 10.3 6.7 Fiber, total dietary [g]
Minerals Calcium [mg] 248 266 160 37 45 114 85 54 70 107 98 Minerals Calcium [mg]
Iron, Fe [mg] 4.30 4.51 2.43 6.68 6.00 4.70 3.69 2.26 2.53 4.15 2.91 Iron, Fe [mg]
Magnesium, Mg [mg] 275 286 376 292 260 163 130 176 121 121 158 Magnesium, Mg [mg]
Potassium, K [mg] 474 746 659 660 565 680 368 658 410 1025 441 Potassium, K [mg]
Zinc, Zn [mg] 3.36 3.54 4.06 5.78 5.60 2.45 1.30 3.31 4.53 2.20 3.09 Zinc, Zn [mg]
Copper, Cu [mg] 1.110 1.170 1.743 2.195 2.220 1.725 0.756 0.671 1.200 1.300 1.586 Copper, Cu [mg]
Manganese, Mn [mg] 2.535 2.620 1.223 1.655 0.826 6.175 4.131 2.083 4.500 1.200 3.414 Manganese, Mn [mg]
Selenium, Se [mcg] 2.8 2.8 1917.0 19.9 11.7 2.4 3.6 7.5 3.8 7.0 4.9 Selenium, Se [mcg]
Lipids
Fatty acids, total saturated [g]
[% tot lipids]		 3.881

[7.66]		 4.047

[7.66]		 15.137

[22.79]		 8.328

[17.75]		 9.157

[19.76]		 4.464

[7.35]		 12.061

[15.92]		 6.893

[13.88]		 6.180

[8.59]		 5.440

[12.24]		 6.126

[9.39]		 Lipids
Fatty acids, total saturated [g]
[% tot lipids]
16:01 [g]
[% tot lipids]		 3.198 [6.32] 3.333 [6.31] 9.035 [13.60] 4.190 [8.93] 4.351 [9.39] 3.097 [5.10] 6.036 [7.97] 5.198 [10.47] 4.366 [6.07] 4.889 [11.0] 4.404 [6.75] 16:01 [g]
[% tot lipids]
Fatty acids, total monounsaturated [g] [% tot lipids] 32.155

[63.50]		 33.658

[63.71]		 24.548

[36.95]		 25.462

[54.27]		 27.317

[58.94]		 45.652

[75.15]		 58.877

[77.70]		 24.640

[49.62]		 40.801

[56.69]		 23.319

[52.47]		 8.933

[13.70]		 Fatty acids, total monounsaturated [g] [% tot lipids]
18:12 [g]
[% tot lipids]		 31.921 [63.04] 33.406 [63.23] 24.223 [36.46] 25.168 [53.64] 26.808 [57.84] 45.405 [74.74] 43.755 [57.75] 23.961 [48.25] 40.594 [56.40] 22.686 [51.05] 8.799 [13.49] 18:12 [g]
[% tot lipids]
Fatty acids, total polyunsaturated [g] [% tot lipids] 12.214

[24.12]		 12.649

[23.94]		 20.577

[30.98]		 8.393

[17.89]		 7.836

[16.91]		 7.920

[13.04]		 1.502

[1.98]		 15.694

[31.60]		 21.614

[30.03]		 13.455

[30.28]		 47.174

[72.34]		 Fatty acids, total polyunsaturated [g] [% tot lipids]
18:2 3 [g]
[% tot lipids]		 12.214 [24.12] 12.649 [23.94] 20.543 [30.92] 8.327 [17.75] 7.660 [16.53] 7.833 [12.89] 1.296 [1.71] 15.690 [31.59] 20.628 [28.66] 13.201 [29.71] 38.093 [58.42] 18:2 3 [g]
[% tot lipids]
18:3 4 [g]
[% tot lipids]		 0.000 [0.00] 0.000 [0.00] 0.035 [0.05] 0.067 [0.14] 0.161 [0.35] 0.087 [0.14] 0.206 [0.27] 0.003 [0.01] 0.986 [1.37] 0.254 [0.57] 9.080 [13.92] 18:3 4 [g]
[% tot lipids]
NUTRIENT Almonds, raw, Sci. Name: Prunus dulcis Almonds, dry roasted, no salt added Brazilnuts, dried, unblanched Cashews, raw; Sci. Name: Anacardium occidentale Cashews, dry roasted, without salt added Hazelnuts or filberts; Sci. Name: Corylus spp. Macadamia nuts, raw; Sci. Name: Macadamia integrifolia, M. tetraphylla Peanuts, all types dry-roasted, without salt * Pecans; Sci. Name: Carya illinoensis Pistachio, raw, Sci. Name: Pistacia vera Walnuts, english; Sci. Name: Juglans regia NUTRIENT

Notes:

Where there are blanks in the table, no listing is provided by Source: USDA Tables; lipid percentages, provided by Erich Brueschke.

* While peanuts are not technically a nut but rather a tuber, they are most often eaten as nuts either singly or mixed with others. Raw peanuts have been included for comparison, but to our taste they do not taste like nuts at all but instead like raw peas.

  1. This fatty acid is palmitic acid also called hexadecanoic acid .
  2. This fatty acid is stearic acid also called octadecanoic acid.
  3. The USDA does not differentiate this measurement into its components of which the best known is linoleic acid (LA), an omega-6 fatty acid.
  4. The USDA does not differentiate this measurement into its components of which the best known are alpha linolenic acid (ALA), an omega-3 fatty acid, and gamma linolenic acid (GLA), an omega-6 fatty acid.


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