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100 Gram Tables >>

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 2 tbsp (38g) 1/2 cup shredded (40g) 1/2 oz (14.175g) 1/2 oz (14.175g) 1/4 cup (56.5g) 1/4 cup (60g) from 1 coconut (206g) 1 tbsp (10.3g) 1/2 oz (14.175g) 1 oz (28.35g)
Macronutrients                    
Calories (kcal) 136 142 94 84 111 138 39 55 49 52
Protein (g) 0.44 (1%) 1.33 (3%) 0.98 (2%) 0.75 (2%) 1.14 (2%) 1.37 (3%) 1.48 (3%) 1.88 (4%) 1.47 (3%) 1.22 (2%)
Total Fat (g) 6.20 (10%) 13.40 (21%) 9.15 (14%) 6.66 (10%) 12.05 (19%) 14.30 (22%) 0.41 (1%) 4.34 (7%) 0.28 0.48 (1%)
Total Carbohydrates (g) 20.22 6.09 3.35 6.29 1.59 3.32 7.64 2.97 10.27 10.66
Dietary Fiber (g) 0.1 3.6 (14%) 2.3 (9%) - - 1.3 (5%) 2.3 (9%) 2.8 (11%) - -
Sugar (g) 19.57 2.49 1.04 - - 2.00 5.38 0.16 - -
Vitamins                    
Vitamin C (mg) 0 1.3 (2%) 0.2 0.2 0.6 (1%) 1.7 (3%) 4.9 (8%) 0.1 4.2 (7%) 4.3 (7%)
Thiamin (mg) 0.008 (1%) 0.026 (2%) 0.009 (1%) 0.009 (1%) 0.012 (1%) 0.016 (1%) 0.062 (4%) 0.169 (11%) 0.061 (4%) 0.062 (4%)
Riboflavin (mg) 0.015 (1%) 0.008 0.014 (1%) 0.014 (1%) 0 0 0.117 (7%) 0.017 (1%) 0.025 (1%) 0.026 (2%)
Niacin (mg) 0.014 0.216 (1%) 0.085 0.087 0.360 (2%) 0.456 (2%) 0.165 (1%) 0.317 (2%) 1.663 (8%) 1.701 (9%)
Pantothenic Acid (mcg) 0.062 (1%) 0.120 (1%) 0.113 (1%) 0.116 (1%) 0.086 (1%) 0.110 (1%) 0.089 (1%) 0.101 (1%) 0.191 (2%) 0.045
Vitamin B6 (mg) 0.011 (1%) 0.022 (1%) 0.043 (2%) 0.043 (2%) 0.016 (1%) 0.020 (1%) 0.066 (3%) 0.049 (2%) 0.091 (5%) 0.093 (5%)
Folate (mcg) 5 (1%) 10 (3%) 1 1 8 (2%) 10 (3%) 6 (2%) 9 (2%) 15 (4%) 15 (4%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 0 0 0 0 0 0 0 0 155 (3%) 158 (3%)
Vitamin E (mg) 0.05 0.10 0.06 - - 0.09 0 0.03 - -
Vitamin K (mcg) 0 0.1 0 - - 0.1 0 0.4 (1%) - -
Minerals                    
Calcium (mg) 2 6 (1%) 4 4 10 (1%) 10 (1%) 49 (5%) 26 (3%) 3 1
Iron (mg) 0.05 0.97 (5%) 0.47 (3%) 0.48 (3%) 1.86 (10%) 0.98 (5%) 0.60 (3%) 0.59 (3%) 0.23 (1%) 0.28 (2%)
Magnesium (mg) 6 (2%) 13 (3%) 13 (3%) 13 (3%) 26 (7%) 22 (6%) 52 (13%) 40 (10%) 8 (2%) 8 (2%)
Phosphorus (mg) 8 (1%) 45 (5%) 29 (3%) 30 (3%) 54 (5%) 60 (6%) 41 (4%) 66 (7%) 38 (4%) 35 (4%)
Potassium (mg) 38 (1%) 142 (4%) 77 (2%) 79 (2%) 124 (4%) 158 (5%) 515 (15%) 84 (2%) 141 (4%) 145 (4%)
Sodium (mg) 14 (1%) 8 5 5 7 9 216 (9%) 3 2 2
Zinc (mg) 0.23 (2%) 0.44 (3%) 0.28 (2%) 0.29 (2%) 0.32 (2%) 0.40 (3%) 0.21 (1%) 0.45 (3%) 0.09 (1%) 0.10 (1%)
Copper (mg) 0.090 (5%) 0.174 (9%) 0.113 (6%) 0.115 (6%) 0.126 (6%) 0.160 (8%) 0.082 (4%) 0.126 (6%) 0.076 (4%) 0.078 (4%)
Manganese (mg) 0.310 (16%) 0.600 (30%) 0.389 (19%) 0.397 (20%) 0.434 (22%) 0.550 (28%) 0.293 (15%) 0.256 (13%) 0.031 (2%) 0.032 (2%)
Selenium (mcg) 2.1 (3%) 4.0 (6%) 2.6 (4%) - - 3.7 (5%) 2.1 (3%) 2.6 (4%) - -
Fatty Acids                    
Saturated Fat (g) 5.879 (29%) 11.879 (59%) 8.111 (41%) 5.908 (30%) 10.687 (53%) 12.684 (63%) 0.363 (2%) 0.377 (2%) 0.054 0.090
Monounsaturated Fat (g) 0.258 0.570 0.389 0.283 0.512 0.608 0.016 0.775 0.105 0.175
Polyunsaturated Fat (g) 0.060 0.146 0.100 0.073 0.132 0.157 0.004 2.959 0.104 0.175

Please click here for more information about the nutrient content tables.

All roasted nuts and seeds in this table are without added salt.

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