| Butternuts (dried) | Pistachio Nuts | Almonds | Black Walnuts (dried) | Cashew Nuts | Brazil Nuts (dried) | Pine Nuts (dried) | Hazelnuts | Hickory Nuts (dried) | Pinyon Pine Nuts (dried) |
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General values |
Beta caroteneBeta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system. |
Beta caroteneBeta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system. | N.A. | 305µg | 1µg | 24µg | N.A. | N.A. | 17µg | 11µg | N.A. | N.A. |
Energy (kcal)The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). |
Energy (kcal)The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). | 612kcal | 560kcal | 579kcal | 619kcal | 553kcal | 659kcal | 673kcal | 628kcal | 657kcal | 629kcal |
Alpha caroteneAlpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system. |
Alpha caroteneAlpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system. | N.A. | 10µg | N.A. | N.A. | N.A. | N.A. | N.A. | 3µg | N.A. | N.A. |
Lutein and zeaxanthinLutein 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. |
Lutein and zeaxanthinLutein 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. | N.A. | 2903µg | 1µg | 9µg | 22µg | N.A. | 9µg | 92µg | N.A. | N.A. |
Less phytosterols per 100gPhytosterols come from plants and have a similar function to the good cholesterol, assisting in lowering bad cholesterol. |
Less phytosterols per 100gPhytosterols come from plants and have a similar function to the good cholesterol, assisting in lowering bad cholesterol. | N.A. | 214mg | N.A. | N.A. | N.A. | N.A. | N.A. | N.A. | N.A. | N.A. |
Total score for "General values" |
Total score for "General values" | | | | | | | | | | |
Sugars |
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels. |
Glycemic index (GI)The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels. | N.A. | 15 | 0 | N.A. | 22 | 15 | N.A. | 15 | N.A. | N.A. |
SucroseSucrose, 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. |
SucroseSucrose, 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. | N.A. | 6.87g | 3.95g | 1g | 5.81g | 2.33g | 3.45g | 4.2g | N.A. | N.A. |
GlucoseGlucose, also known as blood sugar, is the main source of energy. |
GlucoseGlucose, also known as blood sugar, is the main source of energy. | N.A. | 0.32g | 0.17g | 0.05g | 0.05g | N.A. | 0.07g | 0.07g | N.A. | N.A. |
MaltoseMaltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. |
MaltoseMaltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. | N.A. | 0.17g | 0.04g | N.A. | N.A. | N.A. | N.A. | N.A. | N.A. | N.A. |
Sugars (total)The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions. |
Sugars (total)The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions. | N.A. | 7.66g | 4.35g | 1.1g | 5.91g | 2.33g | 3.59g | 4.34g | N.A. | N.A. |
Total score for "Sugars" |
Total score for "Sugars" | | | | | | | | | | |
Minerals |
PotassiumPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. |
PotassiumPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. | 421mg | 1025mg | 733mg | 523mg | 660mg | 659mg | 597mg | 680mg | 436mg | 628mg |
ZincZinc plays an important part in cell division and in strengthening the immune system. |
ZincZinc plays an important part in cell division and in strengthening the immune system. | 3.13mg | 2.2mg | 3.12mg | 3.37mg | 5.78mg | 4.06mg | 6.45mg | 2.45mg | 4.31mg | 4.28mg |
CalciumCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg. |
CalciumCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg. | 53mg | 105mg | 269mg | 61mg | 37mg | 160mg | 16mg | 114mg | 61mg | 8mg |
IronIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. |
IronIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. | 4.02mg | 3.92mg | 3.71mg | 3.12mg | 6.68mg | 2.43mg | 5.53mg | 4.7mg | 2.12mg | 3.06mg |
MagnesiumMagnesium 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. |
MagnesiumMagnesium 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. | 237mg | 121mg | 270mg | 201mg | 292mg | 376mg | 251mg | 163mg | 173mg | 234mg |
Total score for "Minerals" |
Total score for "Minerals" | | | | | | | | | | |
Vitamins |
Vitamin CAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases. |
Vitamin CAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases. | 3.2mg | 5.6mg | N.A. | 1.7mg | 0.5mg | 0.7mg | 0.8mg | 6.3mg | 2mg | 2mg |
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose. |
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose. | 1.04mg | 1.3mg | 3.62mg | 0.47mg | 1.06mg | 0.29mg | 4.39mg | 1.8mg | 0.91mg | 4.37mg |
RiboflavinRibolflavin (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. |
RiboflavinRibolflavin (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 | 0.16mg | 1.14mg | 0.13mg | 0.06mg | 0.04mg | 0.23mg | 0.11mg | 0.13mg | 0.22mg |
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system. |
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system. | 0.63mg | 0.52mg | 0.47mg | 1.66mg | 0.86mg | 0.18mg | 0.31mg | 0.92mg | 1.75mg | 0.21mg |
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals. |
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals. | 0.38mg | 0.87mg | 0.2mg | 0.06mg | 0.42mg | 0.62mg | 0.36mg | 0.64mg | 0.87mg | 1.24mg |
Total score for "Vitamins" |
Total score for "Vitamins" | | | | | | | | | | |
Fats |
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products. |
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products. | 1.31g | 5.91g | 3.8g | 3.48g | 7.78g | 16.13g | 4.9g | 4.46g | 7.04g | 9.38g |
More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol. |
More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol. | 10.43g | 23.26g | 31.55g | 15.44g | 23.8g | 23.88g | 18.76g | 45.65g | 32.61g | 22.94g |
More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol. |
More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol. | 42.74g | 14.38g | 12.33g | 36.44g | 7.84g | 24.4g | 34.07g | 7.92g | 21.89g | 25.67g |
Less trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases. |
Less trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases. | N.A. | N.A. | 0.01g | N.A. | N.A. | N.A. | N.A. | N.A. | N.A. | N.A. |
LipidsLipids 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. |
LipidsLipids 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. | 56.98g | 45.32g | 49.93g | 59.33g | 43.85g | 67.1g | 68.37g | 60.75g | 64.37g | 60.98g |
Total score for "Fats" |
Total score for "Fats" | | | | | | | | | | |
Amino acids |
More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3. |
More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3. | 0.37g | 0.25g | 0.21g | 0.32g | 0.29g | 0.14g | 0.11g | 0.19g | 0.14g | 0.15g |
More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair. |
More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair. | 1.18g | 0.92g | 0.75g | 0.97g | 0.79g | 0.52g | 0.54g | 0.55g | 0.58g | 0.45g |
More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles. |
More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles. | 2.2g | 1.6g | 1.47g | 1.68g | 1.47g | 1.19g | 0.99g | 1.06g | 1.03g | 0.83g |
More lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. |
More lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. | 0.77g | 1.14g | 0.57g | 0.71g | 0.93g | 0.49g | 0.54g | 0.42g | 0.5g | 0.43g |
More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system. |
More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system. | 0.94g | 0.68g | 0.6g | 0.72g | 0.69g | 0.36g | 0.37g | 0.5g | 0.42g | 0.37g |
Total score for "Amino acids" |
Total score for "Amino acids" | | | | | | | | | | |