Nuts & Seeds
ac..br, br..ch, ch..ch, co..gi, ha..pe, pe..se, su..wa
| coconut cream (raw) |
coconut meat (raw) |
coconut meat (dried, unsweetened) |
coconut meat (dried, toasted) |
coconut milk (canned) |
coconut milk (raw) |
coconut water | flaxseed | ginkgo nuts (dried) |
ginkgo nuts (raw) |
|
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 357 | 354 | 660 | 592 | 197 | 230 | 19 | 534 | 348 | 182 |
| Protein (g) | 1.17 (2%) | 3.33 (7%) | 6.88 (14%) | 5.30 (11%) | 2.02 (4%) | 2.29 (5%) | 0.72 (1%) | 18.29 (37%) | 10.35 (21%) | 4.32 (9%) |
| Total Fat (g) | 16.31 (21%) | 33.49 (43%) | 64.53 (83%) | 47.00 (60%) | 21.33 (27%) | 23.84 (31%) | 0.20 | 42.16 (54%) | 2.00 (3%) | 1.68 (2%) |
| Total Carbohydrates (g) | 53.21 | 15.23 | 23.65 | 44.40 | 2.81 | 5.54 | 3.71 | 28.88 | 72.45 | 37.60 |
| Dietary Fiber (g) | 0.2 (1%) | 9.0 (32%) | 16.3 (58%) | - | - | 2.2 (8%) | 1.1 (4%) | 27.3 (98%) | - | - |
| Sugar (g) | 51.50 | 6.23 | 7.35 | - | - | 3.34 | 2.61 | 1.55 | - | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 3.3 (4%) | 1.5 (2%) | 1.5 (2%) | 1.0 (1%) | 2.8 (3%) | 2.4 (3%) | 0.6 (1%) | 29.3 (33%) | 15.0 (17%) |
| Thiamin (mg) | 0.022 (2%) | 0.066 (6%) | 0.060 (5%) | 0.061 (5%) | 0.022 (2%) | 0.026 (2%) | 0.030 (3%) | 1.644 (137%) | 0.430 (36%) | 0.220 (18%) |
| Riboflavin (mg) | 0.040 (3%) | 0.020 (2%) | 0.100 (8%) | 0.102 (8%) | 0 | 0 | 0.057 (4%) | 0.161 (12%) | 0.176 (14%) | 0.090 (7%) |
| Niacin (mg) | 0.038 | 0.540 (3%) | 0.603 (3%) | 0.616 (3%) | 0.637 (3%) | 0.760 (4%) | 0.080 | 3.080 (15%) | 11.732 (59%) | 6.000 (30%) |
| Pantothenic Acid (mcg) | 0.163 (3%) | 0.300 (6%) | 0.800 (16%) | 0.817 (16%) | 0.153 (3%) | 0.183 (4%) | 0.043 (1%) | 0.985 (20%) | 1.345 (27%) | 0.160 (3%) |
| Vitamin B6 (mg) | 0.029 (2%) | 0.054 (3%) | 0.300 (18%) | 0.306 (18%) | 0.028 (2%) | 0.033 (2%) | 0.032 (2%) | 0.473 (28%) | 0.641 (38%) | 0.328 (19%) |
| Folate (mcg) | 14 (4%) | 26 (7%) | 9 (2%) | 9 (2%) | 14 (4%) | 16 (4%) | 3 (1%) | 87 (22%) | 106 (27%) | 54 (14%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1091 (22%) | 558 (11%) |
| Vitamin E (mg) | 0.13 | 0.24 (1%) | 0.44 (1%) | - | - | 0.15 (1%) | 0 | 0.31 (1%) | - | - |
| Vitamin K (mcg) | 0.1 | 0.2 | 0.3 | - | - | 0.1 | 0 | 4.3 (4%) | - | - |
| Minerals | ||||||||||
| Calcium (mg) | 4 | 14 (1%) | 26 (2%) | 27 (2%) | 18 (1%) | 16 (1%) | 24 (2%) | 255 (20%) | 20 (2%) | 2 |
| Iron (mg) | 0.13 (1%) | 2.43 (14%) | 3.32 (18%) | 3.39 (19%) | 3.30 (18%) | 1.64 (9%) | 0.29 (2%) | 5.73 (32%) | 1.60 (9%) | 1.00 (6%) |
| Magnesium (mg) | 17 (4%) | 32 (8%) | 90 (23%) | 92 (23%) | 46 (12%) | 37 (9%) | 25 (6%) | 392 (98%) | 53 (13%) | 27 (7%) |
| Phosphorus (mg) | 22 (2%) | 113 (9%) | 206 (16%) | 211 (17%) | 96 (8%) | 100 (8%) | 20 (2%) | 642 (51%) | 269 (22%) | 124 (10%) |
| Potassium (mg) | 101 (2%) | 356 (8%) | 543 (12%) | 554 (12%) | 220 (5%) | 263 (6%) | 250 (5%) | 813 (17%) | 998 (21%) | 510 (11%) |
| Sodium (mg) | 36 (2%) | 20 (1%) | 37 (2%) | 37 (2%) | 13 (1%) | 15 (1%) | 105 (5%) | 30 (1%) | 13 (1%) | 7 |
| Zinc (mg) | 0.60 (5%) | 1.10 (10%) | 2.01 (18%) | 2.05 (19%) | 0.56 (5%) | 0.67 (6%) | 0.10 (1%) | 4.34 (39%) | 0.67 (6%) | 0.34 (3%) |
| Copper (mg) | 0.236 (26%) | 0.435 (48%) | 0.796 (88%) | 0.812 (90%) | 0.223 (25%) | 0.266 (30%) | 0.040 (4%) | 1.220 (136%) | 0.536 (60%) | 0.274 (30%) |
| Manganese (mg) | 0.815 (35%) | 1.500 (65%) | 2.745 (119%) | 2.801 (122%) | 0.768 (33%) | 0.916 (40%) | 0.142 (6%) | 2.482 (108%) | 0.220 (10%) | 0.113 (5%) |
| Selenium (mcg) | 5.5 (10%) | 10.1 (18%) | 18.5 (34%) | - | - | 6.2 (11%) | 1.0 (2%) | 25.4 (46%) | - | - |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 15.472 (77%) | 29.698 (148%) | 57.218 (286%) | 41.678 (208%) | 18.915 (95%) | 21.140 (106%) | 0.176 (1%) | 3.663 (18%) | 0.381 (2%) | 0.319 (2%) |
| Monounsaturated Fat (g) | 0.679 | 1.425 | 2.745 | 1.999 | 0.907 | 1.014 | 0.008 | 7.527 | 0.739 | 0.619 |
| Polyunsaturated Fat (g) | 0.159 | 0.366 | 0.706 | 0.514 | 0.233 | 0.261 | 0.002 | 28.730 | 0.737 | 0.618 |
All roasted nuts and seeds in this table are without added salt.
