NutriScrolls

Nuts and Seeds

19 nuts and seeds compared on protein, fiber, magnesium, vitamin E and omega-3 per serving, from USDA data, with links to every profile.

By · Updated

Editorial policy · How we use data

19 nuts and seeds

  • Nuts and Seeds

    Acorns

    110 kcal · per 1 oz (28 g)

    387 kcal · per 100 g

    459 kJ / 110 kcal · per 1 oz (28 g)

    1,619 kJ / 387 kcal · per 100 g

    Copper 20%Copper 69%Manganese 19%Manganese 67%Manganese 16%Manganese 58%Copper 18%Copper 62%

  • Nuts and Seeds

    Almonds

    164 kcal · per 1 oz (28 g)

    579 kcal · per 100 g

    687 kJ / 164 kcal · per 1 oz (28 g)

    2,423 kJ / 579 kcal · per 100 g

    Vitamin B7 78%Vitamin B7 275%Vitamin E 61%Vitamin E 214%Vitamin E 48%Vitamin E 171%Vitamin B7 47%Vitamin B7 165%

  • Nuts and Seeds

    Brazil nuts

    187 kcal · per 1 oz (28 g)

    659 kcal · per 100 g

    782 kJ / 187 kcal · per 1 oz (28 g)

    2,757 kJ / 659 kcal · per 100 g

    Selenium 988%3,485%988%3,485%Copper 55%194%49%174%

  • Nuts and Seeds

    Cashews

    157 kcal · per 1 oz (28 g)

    553 kcal · per 100 g

    656 kJ / 157 kcal · per 1 oz (28 g)

    2,314 kJ / 553 kcal · per 100 g

    Copper 69%244%62%219%Manganese 20%Manganese 72%Phosphorus 24%Phosphorus 85%

  • Nuts and Seeds

    Chestnuts

    56 kcal · per 1 oz (28 g)

    196 kcal · per 100 g

    232 kJ / 56 kcal · per 1 oz (28 g)

    820 kJ / 196 kcal · per 100 g

    Copper 13%Copper 46%Vitamin C 14%Vitamin C 50%Vitamin C 13%Vitamin C 45%Copper 12%Copper 42%

  • Nuts and Seeds

    Chia seeds

    138 kcal · per 1 oz (28 g)

    486 kcal · per 100 g

    576 kJ / 138 kcal · per 1 oz (28 g)

    2,033 kJ / 486 kcal · per 100 g

    Manganese 34%118%39%136%Copper 29%Copper 103%Phosphorus 35%Phosphorus 123%

  • Nuts and Seeds

    Coconuts

    100 kcal · per 1 oz (28 g)

    354 kcal · per 100 g

    420 kJ / 100 kcal · per 1 oz (28 g)

    1,481 kJ / 354 kcal · per 100 g

    Manganese 18%65%21%75%Copper 14%48%12%44%

  • Nuts and Seeds

    Flaxseeds

    55 kcal · per 1 tbsp (10 g)

    534 kcal · per 100 g

    230 kJ / 55 kcal · per 1 tbsp (10 g)

    2,234 kJ / 534 kcal · per 100 g

    Vitamin B1 14%137%15%149%Copper 14%Copper 136%Manganese 13%Manganese 124%

  • Nuts and Seeds

    Hazelnuts

    178 kcal · per 1 oz (28 g)

    628 kcal · per 100 g

    745 kJ / 178 kcal · per 1 oz (28 g)

    2,628 kJ / 628 kcal · per 100 g

    Vitamin B7 83%Vitamin B7 293%Manganese 88%Manganese 309%Manganese 76%Manganese 268%Vitamin B7 50%Vitamin B7 176%

  • Nuts and Seeds

    Hemp seeds

    166 kcal · per 3 tbsp (30 g)

    553 kcal · per 100 g

    694 kJ / 166 kcal · per 3 tbsp (30 g)

    2,314 kJ / 553 kcal · per 100 g

    Manganese 99%330%114%380%Copper 53%Copper 178%Phosphorus 71%Phosphorus 236%

  • Nuts and Seeds

    Macadamia nuts

    204 kcal · per 1 oz (28 g)

    718 kcal · per 100 g

    852 kJ / 204 kcal · per 1 oz (28 g)

    3,004 kJ / 718 kcal · per 100 g

    Manganese 51%180%59%207%Vitamin B1 28%100%31%109%

  • Nuts and Seeds

    Peanuts

    161 kcal · per 1 oz (28 g)

    567 kcal · per 100 g

    673 kJ / 161 kcal · per 1 oz (28 g)

    2,372 kJ / 567 kcal · per 100 g

    Copper 36%Copper 127%Vitamin B9 34%Vitamin B9 120%Vitamin B7 32%Vitamin B7 113%Copper 32%Copper 114%

  • Nuts and Seeds

    Pecans

    196 kcal · per 1 oz (28 g)

    691 kcal · per 100 g

    820 kJ / 196 kcal · per 1 oz (28 g)

    2,891 kJ / 691 kcal · per 100 g

    Manganese 55%196%64%225%Copper 38%133%34%120%

  • Nuts and Seeds

    Pine nuts

    191 kcal · per 1 oz (28 g)

    673 kcal · per 100 g

    798 kJ / 191 kcal · per 1 oz (28 g)

    2,816 kJ / 673 kcal · per 100 g

    Manganese 108%383%125%440%Copper 42%147%38%132%

  • Nuts and Seeds

    Pistachio nuts

    159 kcal · per 1 oz (28 g)

    560 kcal · per 100 g

    664 kJ / 159 kcal · per 1 oz (28 g)

    2,343 kJ / 560 kcal · per 100 g

    Vitamin B7 43%Vitamin B7 152%Copper 37%Copper 130%Copper 41%Copper 144%Vitamin B6 34%Vitamin B6 121%

  • Nuts and Seeds

    Pumpkin seeds

    158 kcal · per 1 oz (28 g)

    559 kcal · per 100 g

    663 kJ / 158 kcal · per 1 oz (28 g)

    2,339 kJ / 559 kcal · per 100 g

    Molybdenum 99%350%89%315%Manganese 56%198%64%227%

  • Nuts and Seeds

    Sesame seeds

    52 kcal · per 1 tbsp (9 g)

    573 kcal · per 100 g

    216 kJ / 52 kcal · per 1 tbsp (9 g)

    2,397 kJ / 573 kcal · per 100 g

    Copper 41%454%37%408%Molybdenum 28%312%25%281%

  • Nuts and Seeds

    Sunflower seeds

    166 kcal · per 1 oz (28 g)

    584 kcal · per 100 g

    693 kJ / 166 kcal · per 1 oz (28 g)

    2,443 kJ / 584 kcal · per 100 g

    Vitamin B7 94%Vitamin B7 333%Vitamin E 83%Vitamin E 293%Vitamin E 66%Vitamin E 234%Vitamin B7 57%Vitamin B7 200%

  • Nuts and Seeds

    Walnuts

    185 kcal · per 1 oz (28 g)

    654 kcal · per 100 g

    776 kJ / 185 kcal · per 1 oz (28 g)

    2,736 kJ / 654 kcal · per 100 g

    Copper 50%Copper 176%Manganese 48%Manganese 171%Manganese 42%Manganese 148%Copper 45%Copper 159%