English Walnuts
Top 71%11 points
Top 71%
Top nutrition facts and health benefits

English Walnuts: 66 facts and highlights

1. more dietary fiber per 100g

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
6.7g
Almonds: 12.5g

2. more potassium per 100g

Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
441mg
Pistachio Nuts: 1025mg

3. more lutein and zeaxanthin per 100g

Lutein and zeaxanthin are carotenoids found in the central part of the retina, called macula. They are antioxidants and play a key role in maintaining eye health.
9µg
Pistachio Nuts: 2903µg

4. more proteins per 100g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
15.23g
Butternuts (dried): 24.9g

5. more lipids per 100g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
65.21g
Pili Nuts (dried): 79.55g

6. more ash per 100g

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
1.78g
Beechnuts (dried): 3.7g

7. more carbohydrates per 100g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
13.71g
Japanese Chestnuts (dried): 81.43g

8. higher water content per 100g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
4.07g
Japanese Chestnuts: 61.41g

9. smaller amount of sugars per 100g

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
2.61g
Black Walnuts (dried): 1.1g

10. less sucrose content per 100g

Sucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.
2.43g
Black Walnuts (dried): 1g

11. more glucose per 100g

Glucose, also known as blood sugar, is the main source of energy.
0.08g
Pistachio Nuts: 0.32g

12. less fructose per 100g

Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.
0.09g
Pecans: 0.04g

13. more calcium content per 100g

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.
98mg
Almonds: 269mg

14. more iron content per 100g

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
2.91mg
Cashew Nuts: 6.68mg

15. more magnesium per 100g

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
158mg
Brazil Nuts (dried): 376mg

16. more phosphorus per 100g

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
346mg
Brazil Nuts (dried): 725mg

17. more food energy (kJ) per 100g

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
2738kJ
Pili Nuts (dried): 3008kJ

18. more sodium per 100g

Sodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.
2mg
Pinyon Pine Nuts (dried): 72mg

19. more zinc per 100g

Zinc plays an important part in cell division and in strengthening the immune system.
3.09mg
Pine Nuts (dried): 6.45mg

20. more copper per 100g

Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.
1.59mg
Cashew Nuts: 2.19mg

21. more manganese per 100g

Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.
3.41mg
Pine Nuts (dried): 8.8mg

22. more selenium per 100g

Selenium is an important mineral with antioxidant properties. It helps the body's detoxification system and strengthens the immune system.
4.9µg
Brazil Nuts (dried): 1917µg

23. more vitamin C per 100g

Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
1.3mg
Japanese Chestnuts (dried): 61.3mg

24. more thiamin per 100g

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
0.34mg
Pinyon Pine Nuts (dried): 1.24mg

25. more riboflavin per 100g

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
0.15mg
Almonds: 1.14mg

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