Dr. Decuypere's Nutrient Charts^™
Nuts & Seeds Chart

Use these charts to find the nutrient contents of your favorite fruits, nuts and vegetables.

Coming soon - Other foods, such as meats, grains and dairy!
Click on the buttons below to visit each chart:

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Note that only those nutrients which appear in significant quantities are listed. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.
Nut/Seed	Protein/Fiber (raw, unsalted)	Minerals (in descending order)	Vitamins (in descending order)
Almonds	1 ounce (24 whole nuts) raw contains 6 grams protein and 3.35 grams of dietary fiber.	Potassium 206 mg Phosphorus 134 mg Calcium 70 mg Sodium 0.2 mg Magnesium 77 mg Selenium 1.2 mcg Iron 1.2 mg Zinc 0.95 mg Manganese 0.7 mg Also contains a small amount of copper.	Folate 8.2 mcg Vitamin E 7.3 mg Vitamin A 2.8 IU Niacin 1.1 mg
Brazil Nuts	1 ounce (6-8 whole nuts) raw contains 4 grams of protein and 2.1 grams of fiber.	Phosphorus 205.3 mg Potassium 186.8 mg Magnesium 106.6 mg Selenium 543.5 mcg Calcium 45.4 mg Zinc 1.15 mg Iron 0.69 mg Also contains small amounts of manganese and copper.	Folate 6.24 mcg Vitamin E 1.6 mg Vitamin C 1.0 mg Contains some other vitamins in small amounts.
Cashews	1 ounce whole nuts raw contains 5.17 grams of protein and 0.94 grams of fiber.	Potassium 187 mg Phosphorus 168 mg Magnesium 82.8 mg Calcium 10.5 mg Sodium 3.4 mg Iron 1.9 mg Zinc 1.64 mg Selenium 5.6 mcg Also contains small amounts of manganese and copper.	Vitamin K 9.7 mcg Folate 7.0 mcg Contains some other vitamins in small amounts.
Chestnuts	Ten (10) roasted kernels with no salt added contains 2.7 grams protein and 4.3 grams fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid.)	Potassium 497 mg Phosphorus 90 mg Calcium 24.4 mg Magnesium 27.7 mg Sodium 1.7 mg Iron .76 mg Selenium 1.0 mcg Manganese 1.0 mg Zinc Also contains small amounts of copper and zinc.	Vitamin A 20.1 IU Vitamin C 21.8 mg Niacin 1.12 mg Pantothenic Acid .46 mg Folate 58.8 mcg Vitamin K K 6.55 mcg Contains some other vitamins in small amounts.
Hazelnuts	Ten (10) nuts raw contain 2 grams protein and 1.4 grams fiber.	Potassium 95.2 mg Phosphorus 40.6 mg Magnesium 22.8 mg Calcium 16 mg Iron .66 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A 2.8 IU Vitamin C .9 mg Folate 15.8 mcg Vitamin K 2 mcg Contains some other vitamins in small amounts.
Macadamias	10-12 kernels (1 ounce) raw contains 2.24 grams protein and 2.44 grams fiber.	Potassium 104.3 mg Phosphorus 53.3 mg Magnesium 36.9 mg Calcium 24 mg Sodium 1.4 mg Iron 1.0 mg Also contains small amounts of selenium, manganese, copper and zinc.	Folate 3.1 mcg Contains some other vitamins in small amounts.
Pecans	1 ounce (20 halves) raw contains 2.6 grams protein and 2.7 grams fiber.	Potassium 116.2 mg Phosphorus 78.5 mg Magnesium 34.3 mg Calcium 19.8 mg Zinc 1.3 mg Iron .7 mg Manganese 1.3 mg Selenium 1.0 mcg Also contains a small amount of copper.	Vitamin A 15.8 IU Folate 6.23 mcg Contains some other vitamins in small amounts.
peanuts	One ounce raw peanuts contains 7.31 grams protein and 2.4 grams fiber.	Potassium 200 mg Phosphorus 107 mg Magnesium 47.6 mg Calcium 26 mg Sodium 5.1 mg Iron 1.3 mg Selenium 2.0 mcg Also contains small amounts of manganese, copper and zinc.	Niacin 3.4 mg Vitamin E 2.4 mg Folate 68.0 mcg Contains some other vitamins in small amounts.
Pine Nuts / Pignolias	1 ounce dried nuts contains 3.9 grams protein and 1.0 gram fiber.	Potassium 169 mg Phosphorus 163 mg Magnesium 71.2mg Calcium 4.5 mg Manganese 2.4 mg Zinc 1.8 mg Iron 1.6 mg Also contains small amounts of selenium and copper.	Vitamin E 2.6 mg Niacin 1.2 mg Folate 19 mcg Vitamin A 8.2 IU Vitamin K 15.3 mcg Contains some other vitamins in small amounts.
Pistachios	1 ounce (49 kernels) dry roasted contains 6.0 grams protein and 3.0 grams fiber.	Potassium 295.4 mg Phosphorus 137.5 mg Magnesium 34.0 mg Calcium 31.2 mg Sodium 2.8 mg Iron 1.2 mg Selenium 2.6 mcg Also contains small amounts of manganese, copper and zinc.	Vitamin A 74.3 IU Folate 14.2 mcg Contains some other vitamins in small amounts.
Pumpkin Seeds	1 ounce of roasted pumpkin or squash seeds without salt contains 5.3 mg protein and no fiber.	Potassium 260.5 mg Magnesium 74.3 mg Phosphorus 26.1 mg Calcium 15.6 mg Sodium 5.1 mg Zinc 2.9 mg Iron 0.9 mg Also contains small amounts of manganese and copper.	Vitamin A 17.6 IU Folate 2.6 mcg Contains some other vitamins in small amounts.
Sunflower Seeds	1 ounce dry roasted sunflower seeds contains 5.5 mg protein and 3.1 mg fiber.	Phosphorus 327.4 mg Potassium 241 mg Magnesium 36.6 mg Calcium 19.8 mg Zinc 1.5 mg Iron 1.0 mg Selenium 22.5 mcg Also contains small amounts of manganese and copper.	Vitamin A 6.5 IU Folate 67.2 mcg Vitamin E 6.0 mg Contains some other vitamins in small amounts.
Walnuts	1 ounce (14 halves) English walnuts contains 4.3 mg protein and 1.9 mg fiber.	Potassium 125 mg Phosphorus 98.0 mg Magnesium 44.8 mg Calcium 27.8 mg Manganese 1.0 mg Zinc .9 mg Iron .8 mg Selenium 1.4 mcg Also contains small amounts of copper.	Folate 27.8 mcg Contains some other vitamins in small amounts.