Nuts and Seeds

While also delicious, Nuts are some of the most nutritious snacks that we can eat. Here is how they all compare:

Pistachios Almond Cashews Hazelnuts Macadamias Pecans Walnuts
Calories 160 cal 170 cal 160 cal 180 cal 200 cal 200 cal 190 cal
Protein 6g 6g 4g 4g 2g 3g 4g
Total Fat 13g 15g 13g 18g 22g 21g 18g
Dietary Fibre 3% dv 3% dv 1% dv 3% dv 2% dv 3% dv 2% dv
Phosphorus 14% dv 14% dv 14% dv 9% dv 6% dv 8% dv 10% dv
Potassium 8% dv 6% dv 5% dv 6% dv 3% dv 3% dv 3% dv
Thiamin 16% dv 1% dv 4% dv 6% dv 13% dv 9% dv 7% dv
Vitamin B6 18g 2g 4g 0g 5g 3g 8g
Saturated Fat 1.5g 1g 2.5g 1g 3g 2g 2g
Total Phytosterol 61mg 33mg 45mg 31mg 22mg 24mg 20mg
Beta-Carotene 45 mcg 0 mcg 0 mcg 10 mcg 0 mcg 24 mcg 3 mcg
Lutein+Zeaxanthin 324 mcg 0 mcg 7 mcg 36 mcg 0 mcg 5 mcg 4 mcg