Nuts & Seeds
ac..br, bu..gi, ha..pi, pu..wa
| butternuts (dried) |
cashew nuts (raw) |
cashew nuts (roasted) |
chestnuts(1) (dried, peeled) |
chestnuts(1) (roasted) |
coconut meat (raw) |
coconut milk (raw) |
coconut water | flaxseed | ginko nuts (dried) |
|
| Serving Size | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 oz (28.35g) | 1 cup shredded (80g) | 1/2 cup (120g) | from 1 coconut (206g) | 1 tbsp (10.3g) | 1 oz (28.35g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 174 | 157 | 163 | 105 | 69 | 283 | 276 | 39 | 55 | 99 |
| Protein (g) | 7.06 (14%) | 5.17 (10%) | 4.34 (9%) | 1.42 (3%) | 0.90 (2%) | 2.66 (5%) | 2.75 (6%) | 1.48 (3%) | 1.88 (4%) | 2.93 (6%) |
| Total Fat (g) | 16.15 (25%) | 12.43 (19%) | 13.14 (20%) | 1.11 (2%) | 0.62 (1%) | 26.79 (41%) | 28.61 (44%) | 0.41 (1%) | 4.34 (7%) | 0.57 (1%) |
| Total Carbohydrates (g) | 3.42 (1%) | 8.56 | 9.27 | 22.23 | 15.01 | 12.18 | 6.65 | 7.64 | 2.97 | 20.54 |
| Dietary Fiber (g) | 1.3 (5%) | 0.9 (4%) | 0.9 (4%) | - | 1.4 (6%) | 7.2 (29%) | 2.6 (10%) | 2.3 (9%) | 2.8 (11%) | - |
| Sugar (g) | - | 1.68 | 1.42 | - | 3.01 | 4.98 | 4.01 | 5.38 | 0.16 | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0.9 (2%) | 0.1 | 0 | 4.3 (7%) | 7.4 (12%) | 2.6 (4%) | 3.4 (6%) | 4.9 (8%) | 0.1 | 8.3 (14%) |
| Thiamin (mg) | 0.109 (7%) | 0.120 (8%) | 0.057 (4%) | 0.100 (7%) | 0.069 (5%) | 0.053 (4%) | 0.031 (2%) | 0.062 (4%) | 0.169 (11%) | 0.122 (8%) |
| Riboflavin (mg) | 0.042 (2%) | 0.016 (1%) | 0.057 (3%) | 0.015 (1%) | 0.050 (3%) | 0.016 (1%) | 0 | 0.117 (7%) | 0.017 (1%) | 0.050 (3%) |
| Niacin (mg) | 0.296 (1%) | 0.301 (2%) | 0.397 (2%) | 0.242 (1%) | 0.380 (2%) | 0.432 (2%) | 0.912 (5%) | 0.165 (1%) | 0.317 (2%) | 3.326 (17%) |
| Pantothenic Acid (mcg) | 0.179 (2%) | 0.245 (2%) | 0.345 (3%) | 0.255 (3%) | 0.157 (2%) | 0.240 (2%) | 0.220 (2%) | 0.089 (1%) | 0.101 (1%) | 0.381 (4%) |
| Vitamin B6 (mg) | 0.159 (8%) | 0.118 (6%) | 0.073 (4%) | 0.189 (9%) | 0.141 (7%) | 0.043 (2%) | 0.040 (2%) | 0.066 (3%) | 0.049 (2%) | 0.182 (9%) |
| Folate (mcg) | 19 (5%) | 7 (2%) | 20 (5%) | 31 (8%) | 20 (5%) | 21 (5%) | 19 (5%) | 6 (2%) | 9 (2%) | 30 (8%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 35 (1%) | 0 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | 309 (6%) |
| Vitamin E (mg) | - | 0.26 (1%) | 0.26 (1%) | - | 0.14 | 0.19 (1%) | 0.18 (1%) | 0 | 0.03 | - |
| Vitamin K (mcg) | - | 9.7 (12%) | 9.8 (12%) | - | 2.2 (3%) | 0.2 | 0.1 | 0 | 0.4 (1%) | - |
| Minerals | ||||||||||
| Calcium (mg) | 15 (2%) | 10 (1%) | 13 (1%) | 18 (2%) | 8 (1%) | 11 (1%) | 19 (2%) | 49 (5%) | 26 (3%) | 6 (1%) |
| Iron (mg) | 1.14 (6%) | 1.89 (11%) | 1.70 (9%) | 0.68 (4%) | 0.26 (1%) | 1.94 (11%) | 1.97 (11%) | 0.60 (3%) | 0.59 (3%) | 0.45 (3%) |
| Magnesium (mg) | 67 (17%) | 83 (21%) | 74 (19%) | 21 (5%) | 9 (2%) | 26 (7%) | 44 (11%) | 52 (13%) | 40 (10%) | 15 (4%) |
| Phosphorus (mg) | 126 (13%) | 168 (17%) | 139 (14%) | 39 (4%) | 30 (3%) | 90 (9%) | 120 (12%) | 41 (4%) | 66 (7%) | 76 (8%) |
| Potassium (mg) | 119 (3%) | 187 (5%) | 160 (5%) | 281 (8%) | 168 (5%) | 285 (8%) | 316 (9%) | 515 (15%) | 84 (2%) | 283 (8%) |
| Sodium (mg) | 0 | 3 | 5 | 10 | 1 | 16 (1%) | 18 (1%) | 216 (9%) | 3 | 4 |
| Zinc (mg) | 0.89 (6%) | 1.64 (11%) | 1.59 (11%) | 0.10 (1%) | 0.16 (1%) | 0.88 (6%) | 0.80 (5%) | 0.21 (1%) | 0.45 (3%) | 0.19 (1%) |
| Copper (mg) | 0.128 (6%) | 0.622 (31%) | 0.269 (13%) | 0.185 (9%) | 0.144 (7%) | 0.348 (17%) | 0.319 (16%) | 0.082 (4%) | 0.126 (6%) | 0.152 (8%) |
| Manganese (mg) | 1.860 (93%) | 0.469 (23%) | 0.234 (12%) | 0.335 (17%) | 0.335 (17%) | 1.200 (60%) | 1.099 (55%) | 0.293 (15%) | 0.256 (13%) | 0.062 (3%) |
| Selenium (mcg) | 4.9 (7%) | 5.6 (8%) | 3.3 (5%) | - | 0.3 | 8.1 (12%) | 7.4 (11%) | 2.1 (3%) | 2.6 (4%) | - |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.370 (2%) | 2.206 (11%) | 2.596 (13%) | 0.209 (1%) | 0.117 (1%) | 23.758 (119%) | 25.368 (127%) | 0.363 (2%) | 0.377 (2%) | 0.801 (4%) |
| Monounsaturated Fat (g) | 2.955 | 6.746 | 7.744 | 0.382 | 0.215 | 1.140 | 1.217 | 0.016 | 0.775 | 0.210 |
| Polyunsaturated Fat (g) | 12.117 | 2.224 | 2.222 | 0.438 | 0.246 | 0.293 | 0.313 | 0.004 | 2.959 | 0.209 |
Please click here for more information about the nutrient contents tables.
All nuts and seeds marked as 'roasted' are dry roasted, without salt.
- The chestnuts in this table are the European variety.