Nuts, Grains & Seeds - The Stats

Almonds

1 ounce (23 whole nuts) of raw almonds contains 6.02 grams protein, 163 calories and 3.5 grams of dietary fiber.

Potassium - 200 mg

Phosphorus - 137 mg

Calcium - 75 mg

Magnesium - 76 mg

Iron - 1.05 mg

Selenium - 0.7 mcg

Zinc - 0.87 mg

Manganese - 0.648 mg

Copper - 0.282 mg

Also contains a small amount of other minerals.

Vitamin B1 (thiamine) - 0.06 mg

Vitamin B2 (riboflavin) - 0.287 mg

Niacin - 0.96 mg

Folate - 14 mcg

Pantothenic Acid - 0.133 mg

Vitamin B6 - 0.041 mg

Vitamin E - 7.43 mg

Contains some other vitamins in small amounts.

 

Amaranth

100 grams of cooked amaranth contain 3.8 grams protein, 102 calories and 2.1 grams dietary fiber.

Potassium - 135 mg

Phosphorus - 148 mg

Calcium - 47 mg

Magnesium - 65 mg

Iron - 2.1 mg

Sodium - 6 mg

Manganese - 0.854 mg

Zinc - 0.86 mg

Copper - 0.149 mg

Selenium - 5.5 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.015 mg

Vitamin B2 (riboflavin) - 0.022 mg

Niacin - 0.235 mg

Vitamin B6 - 0.113 mg

Folate - 22 mcg

Vitamin E - 0.19 mg

Contains some other vitamins in small amounts.

 

Barley (Pearled)

100 grams of cooked, pearled barley contain 2.26 grams protein, 123 calories and 3.8 grams dietary fiber.

Potassium - 93 mg

Phosphorus - 54 mg

Calcium - 11 mg

Magnesium - 22 mg

Iron - 1.33 mg

Sodium - 3 mg

Manganese - 0.259 mg

Zinc - 0.82 mg

Copper - 0.105 mg

Selenium - 8.6 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.083 mg

Vitamin B2 (riboflavin) - 0.062 mg

Niacin - 2.063 mg

Pantothenic Acid - 0.135 mg

Vitamin B6 - 0.115 mg

Folate - 16 mcg

Vitamin A - 7 IU

Vitamin E - 0.01 mg

Vitamin K - 0.8 mcg

Contains some other vitamins in small amounts.

 

Brazil Nuts

1 ounce (6 whole nuts) contains 4.06 grams of protein, 186 calories and 2.1 grams of fiber.

Potassium - 187 mg

Phosphorus - 206 mg

Calcium - 45 mg

Magnesium - 107 mg

Iron - 0.69 mg

Sodium - 1 mg

Manganese - 0.347 mg

Zinc - 1.15 mg

Copper - 0.494 mg

Selenium - 543.5 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.2 mg

Vitamin B1 (thiamine) - 0.175 mg

Vitamin B2 (riboflavin) - 0.01 mg

Niacin - 0.084 mg

Pantothenic Acid - 0.052 mg

Vitamin B6 - 0.029 mg

Folate - 6 mcg

Vitamin E - 1.62 mg

Contains some other vitamins in small amounts.

 

Buckwheat

100 grams of buckwheat contain 13.25 grams protein, 343 calories and 10 grams dietary fiber.

Potassium - 460 mg

Phosphorus - 347 mg

Calcium - 18 mg

Magnesium - 231 mg

Iron - 2.2 mg

Sodium - 1 mg

Manganese - 1.3 mg

Zinc - 2.4 mg

Copper - 1.1 mg

Selenium - 8.3 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.101 mg

Vitamin B2 (riboflavin) - 0.425 mg

Niacin - 7.02 mg

Pantothenic Acid - 1.233 mg

Vitamin B6 - 0.21 mg

Folate - 30 mcg

Contains some other vitamins in small amounts.

 

Cashews

One ounce of raw, unsalted cashew nuts contains 5.17 grams of protein, 157 calories and 0.94 grams of fiber.

Potassium - 187 mg

Phosphorus - 168 mg

Calcium - 10 mg

Magnesium - 83 mg

Iron - 1.89 mg

Sodium - 3 mg

Manganese - 0.469 mg

Zinc - 1.64 mg

Copper - 0.622 mg

Selenium - 5.6 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.1 mg

Vitamin B1 (thiamine) - 0.12 mg

Vitamin B2 (riboflavin) - 0.016 mg

Niacin - 0.301 mg

Pantothenic Acid - 0.245 mg

Vitamin B6 - 0.118 mg

Folate - 7 mcg

Vitamin E - 0.26 mg

Vitamin K - 9.7 mcg

Contains some other vitamins in small amounts.

 

Chestnuts

Ten (10) roasted kernels with no salt added contain 2.66 grams protein, 206 calories 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 mg

Magnesium - 28 mg

Iron - 0.76 mg

Sodium - 2 mg

Manganese - 0.991 mg

Zinc - 0.48 mg

Copper - 0.426 mg

Selenium - 1 mcg

Also contains trace amounts of other minerals.

Vitamin C - 21.8 mg

Vitamin B1 (thiamine) - 0.204 mg

Vitamin B2 (riboflavin) - 0.147 mg

Niacin - 1.127 mg

Pantothenic Acid - 0.465 mg

Vitamin B6 - 0.417 mg

Folate - 59 mcg

Vitamin A - 20 IU

Vitamin E - 0.42 mg

Vitamin K - 6.6 mcg

Contains some other vitamins in small amounts.

 

Coconut

One cup of raw, shredded coconut contains 2.66 grams of protein, 283 calories and 7.2 grams of dietary fiber.

Potassium - 285 mg

Phosphorus - 90 mg

Calcium - 11 mg

Magnesium - 26 mg

Iron - 1.94 mg

Sodium - 16 mg

Manganese - 1.2 mg

Zinc - 0.88 mg

Copper - 0.348 mg

Selenium - 8.1 mcg

Also contains trace amounts of other minerals.

Vitamin C - 2.6 mg

Vitamin B1 (thiamine) - 0.053 mg

Vitamin B2 (riboflavin) - 0.016 mg

Niacin - 0.432 mg

Pantothenic Acid - 0.24 mg

Vitamin B6 - 0.043 mg

Folate - 21 mcg

Vitamin E - 0.19 mg

Vitamin K - 0.2 mcg

Contains some other vitamins in small amounts.

 

Flax Seed

One tablespoon of raw flax seeds contains 1.88 grams of protein, 55 calories and 2.8 grams of dietary fiber.

Potassium - 84 mg

Phosphorus - 66 mg

Calcium - 26 mg

Magnesium - 40 mg

Iron - 0.59 mg

Sodium - 3 mg

Manganese - 0.256 mg

Zinc - 0.45 mg

Copper - 0.126 mg

Selenium - 2.6 mcg

Also contains trace amounts of other minerals.

Vitamin C 0.1 mg

Vitamin B1 (thiamine) - 0.169 mg

Vitamin B2 (riboflavin) - 0.017 mg

Niacin - 0.317 mg

Pantothenic Acid - 0.101 mg

Vitamin B6 - 0.049 mg

Folate - 9 mcg

Vitamin E - 0.03 mg

Vitamin K - 0.4 mcg

Contains some other vitamins in small amounts.

 

Hazelnuts

One ounce (21 whole kernels) of hazelnuts contains 4.24 grams of protein, 178 calories and 2.7 grams of dietary fiber. Potassium - 193 mg

Phosphorus - 82 mg

Calcium - 32 mg

Magnesium - 46 mg

Iron - 1.33 mg

Manganese - 1.751 mg

Zinc - 0.69 mg

Copper - 0.489 mg

Selenium - 0.7 mcg

Also contains trace amounts of other minerals.

Vitamin C - 1.8 mg

Vitamin B1 (thiamine) - 0.182 mg

Vitamin B2 (riboflavin) - 0.032 mg

Niacin - 0.51 mg

Pantothenic Acid - 0.26 mg

Vitamin B6 - 0.16 mg

Folate - 32 mcg

Vitamin A - 6 IU

Vitamin E - 4.26 mg

Vitamin K - 4 mcg

Contains some other vitamins in small amounts.

 

Macadamias

One once (10-12 kernels) of raw macadamia nuts contains 2.24 grams protein, 204 calories and 2.4 grams fiber.

Potassium - 104 mg

Phosphorus - 53 mg

Calcium - 24 mg

Magnesium - 37 mg

Iron - 1.05 mg

Sodium - 1 mg

Manganese - 1.171 mg

Zinc - 0.37 mg

Copper - 0.214 mg

Selenium - 1 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.3 mg

Vitamin B1 (thiamine) - 0.339 mg

Vitamin B2 (riboflavin) - 0.046 mg

Niacin - 0.701 mg

Pantothenic Acid - 0.215 mg

Vitamin B6 - 0.078 mg

Folate - 3 mcg

Vitamin E - 0.15 mg

Contains some other vitamins in small amounts.

 

Oats

100 grams of oats contain grams 16.89 protein, 389 calories and 10.6 grams dietary fiber.

Potassium - 429 mg

Phosphorus - 523 mg

Calcium - 54 mg

Magnesium - 177 mg

Iron - 4.72 mg

Sodium - 2 mg

Manganese - 4.916 mg

Zinc - 3.97 mg

Copper - 0.626 mg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.763 mg

Vitamin B2 (riboflavin) - 0.139 mg

Niacin - 0.961 mg

Pantothenic Acid - 1.349 mg

Vitamin B6 - 0.119 mg

Folate - 56 mcg

Contains some other vitamins in small amounts.

nuts, grains & Seeds

Peanuts

One ounce of dry roasted peanuts contains 6.71 grams of protein, 166 calories and 2.3 grams of dietary fiber.

Potassium -187 mg

Phosphorus - 101 mg

Calcium - 15 mg

Magnesium - 50 mg

Iron - 0.64 mg

Sodium - 2 mg

Manganese - 0.591 mg

Zinc - 0.94 mg

Copper - 0.190 mg

Selenium - 2.1 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.124 mg

Vitamin B2 (riboflavin) - 0.028 mg

Niacin - 3.834 mg

Pantothenic Acid - 0.395 mg

Vitamin B6 - 0.073 mg

Folate - 41 mcg

Vitamin E - 1.96 mg

Contains some other vitamins in small amounts.

 

Pecans

One ounce (19 halves) of raw pecans contains 2.6 grams protein, 196 calories and 2.7 grams fiber.

Potassium - 116 mg

Phosphorus - 79 mg

Calcium - 20 mg

Magnesium - 34 mg

Iron - 0.72 mg

Manganese - 1.276 mg

Zinc - 1.28 mg

Copper - 0.34 mg

Selenium - 1.1 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.3 mg

Vitamin B1 (thiamine) - 0.187 mg

Vitamin B2 (riboflavin) - 0.01 mg

Niacin - 0.331 mg

Pantothenic Acid - 0.245 mg

Vitamin B6 - 0.06 mg

Folate - 6 mcg

Vitamin A - 16 IU

Vitamin E - 0.4 mg

Vitamin K - 1 mcg

Contains some other vitamins in small amounts.

 

Pine Nuts / Pignolias

One ounce of pine nuts (167 kernels) contains 3.88 grams of protein, 191 calories and 1.0 grams of dietary fiber.

Potassium - 169 mg

Phosphorus - 163 mg

Calcium - 5 mg

Magnesium - 71 mg

Iron - 1.57 mg

Sodium - 1 mg

Manganese - 2.495 mg

Zinc - 1.83 mg

Copper - 0.375 mg

Selenium - 0.2 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.2 mg

Vitamin B1 (thiamine) - 0.103 mg

Vitamin B2 (riboflavin) - 0.064 mg

Niacin - 1.244 mg

Pantothenic Acid - 0.089 mg

Vitamin B6 - 0.027 mg

Folate - 10 mcg

Vitamin A - 8 IU

Vitamin E - 2.65 mg

Vitamin K - 15.3 mcg

Contains some other vitamins in small amounts.

 

Pistachios

One ounce of dry roasted pistachio nuts (no salt) (49 kernels) contains 6.05 grams of protein, 162 calories and 2.9 grams of dietary fiber.

Potassium - 295 mg

Phosphorus - 137 mg

Calcium - 31 mg

Magnesium - 34 mg

Iron - 1.19 mg

Sodium - 3 mg

Manganese - 0.361 mg

Zinc - 0.65 mg

Copper - 0.376 mg

Selenium - 2.6 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.7 mg

Vitamin B1 (thiamine) - 0.238 mg

Vitamin B2 (riboflavin) - 0.045 mg

Niacin - 0.404 mg

Pantothenic Acid - 0.145 mg

Vitamin B6 - 0.361 mg

Folate - 14 mcg

Vitamin A - 74 IU

Vitamin E - 0.55 mg

Vitamin K - 3.7 mcg

Contains some other vitamins in small amounts.

 

Pumpkin Seeds

One ounce of roasted pumpkin or squash seed kernals (no salt) contains 8.46 grams of protein, 163 calories and 1.8 grams of dietary fiber.

Potassium - 223 mg

Phosphorus - 333 mg

Calcium - 15 mg

Magnesium - 156 mg

Iron - 2.29 mg

Sodium - 5 mg

Manganese - 1.273 mg

Zinc - 2.17 mg

Copper - 0.361 mg

Selenium - 2.7 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.5 mg

Vitamin B1 (thiamine) - 0.02 mg

Vitamin B2 (riboflavin) - 0.043 mg

Niacin - 1.256 mg

Pantothenic Acid - 0.162 mg

Vitamin B6 - 0.028 mg

Folate - 16 mcg

Vitamin A - 2 IU

Vitamin E - 0.16 mg

Vitamin K - 1.3 mcg

Contains some other vitamins in small amounts.

 

Quinoa

100 grams of cooked quinoa contain 4.4 grams protein, 120 calories and 2.8 grams dietary fiber.

Potassium - 172 mg

Phosphorus - 152 mg

Calcium - 17 mg

Magnesium - 64 mg

Iron - 1.49 mg

Sodium - 7 mg

Manganese - 0.631 mg

Zinc - 1.09 mg

Copper - 0.192 mg

Selenium - 2.8 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.107 mg

Vitamin B2 (riboflavin) - 0.11 mg

Niacin - 0.412 mg

Vitamin B6 - 0.123 mg

Folate - 42 mcg

Vitamin A - 5 IU

Vitamin E - 0.63 mg

Contains some other vitamins in small amounts.

 

Rice - Brown

100 grams of cooked brown rice contain 2.32 grams of protein, 112 calories and 1.8 grams of dietary fiber.

Potassium - 79 mg

Phosphorus - 77 mg

Calcium - 10 mg

Magnesium - 44 mg

Iron - 0.53 mg

Sodium - 1 mg

Manganese - 1.097 mg

Zinc - 0.62 mg

Copper - 0.081 mg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.102 mg

Vitamin B2 (riboflavin) - 0.012 mg

Niacin - 1.33 mg

Pantothenic Acid - 0.392 mg

Vitamin B6 - 0.149 mg

Folate - 4 mcg

Contains some other vitamins in small amounts.

 

Rice - Wild

100 grams of cooked wild rice contain 3.99 grams of protein, 101 calories and 1.8 grams of dietary fiber

Potassium - 101 mg

Phosphorus - 82 mg

Calcium - 3 mg

Magnesium - 32 mg

Iron - 0.6 mg

Sodium - 3 mg

Manganese - 0.282 mg

Zinc - 1.34 mg

Copper - 0.121 mg

Selenium - 0.8 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.052 mg

Vitamin B2 (riboflavin) - 0.087 mg

Niacin - 1.287 mg

Pantothenic Acid - 0.154 mg

Vitamin B6 - 0.135 mg

Folate - 26 mcg

Vitamin A - 3 IU

Vitamin E - 0.24 mg

Vitamin K - 0.5 mcg

Contains some other vitamins in small amounts.

 

Rye

100 grams of rye contain 10.34 grams protein, 338 calories and 14.6 grams dietary fiber.

Potassium - 510 mg

Phosphorus - 332 mg

Calcium - 24 mg

Magnesium - 110 mg

Iron - 2.63 mg

Sodium - 2 mg

Manganese - 2.577 mg

Zinc - 2.65 mg

Copper - 0.367 mg

Selenium - 13.9 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.316 mg

Vitamin B2 (riboflavin) - 0.251 mg

Niacin - 4.27 mg

Pantothenic Acid - 1.456 mg

Vitamin B6 - 0.294 mg

Folate - 38 mcg

Vitamin A - 11 IU

Vitamin E - 0.85 mg

Vitamin K - 5.9 mcg

Contains some other vitamins in small amounts.

 

Sesame Seeds

One tablespoon of dried sesame seeds (no salt) contains 1.6 grams of protein, 52 calories and 1.1 grams of dietary fiber. Potassium - 42 mg

Phosphorus - 57 mg

Calcium - 88 mg

Magnesium - 32 mg

Iron - 1.31 mg

Sodium - 1 mg

Manganese - 0.221 mg

Zinc - 0.7 mg

Copper - 0.367 mg

Selenium - 3.1 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.071 mg

Vitamin B2 (riboflavin) - 0.022 mg

Niacin - 0.406 mg

Pantothenic Acid - 0.005 mg

Vitamin B6 - 0.071 mg

Folate - 9 mcg

Vitamin A - 1 IU

Vitamin E - 0.02 mg

Contains some other vitamins in small amounts.

 

Soybeans - Roasted

100 grams of roasted soybeans, with no salt, contains 35.22 grams of protein, 471 calories, 25.4 grams of fat and 17.7 grams of Fibre.

Potassium - 1470 mg

Phosphorus - 363 mg Calcium - 138 mg

Magnesium - 145 mg Iron - 3.9 mg Sodium - 4 mg

Manganese - 2.158 mg Zinc - 3.14 mg Copper - 0.828 mg

Selenium - 19.1 mcg Also contains trace amounts of other minerals.

Vitamin C - 2.2 mg

Vitamin B1 (thiamine) - 0.1 mg

Vitamin B2 (riboflavin) - 0.145 mg Niacin - 1.41 mg

Pantothenic Acid - 0.453 mg

Vitamin B6 - 0.208 mg

Folate - 211 mcg

Contains some other vitamins in small amounts.

 

Soy Milk

One cup of original, unfortified, soy milk contains 7.95 grams of protein, 131 calories, 4.25 grams of fat and 1.5 grams of Fibre. Potassium - 287 mg

Phosphorus - 126 mg

Calcium - 61 mg

Magnesium - 61 mg Iron - 1.56 mg

Sodium - 124 mg

Manganese - 0.542 mg

Zinc - 0.29 mg

Copper - 0.311 mg

Selenium - 11.7 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.146 mg

Vitamin B2 (riboflavin) - 0.168 mg

Niacin - 1.247 mg

Pantothenic Acid - 0.906 mg

Vitamin B6 - 0.187 mg

Folate - 44 mcg

Vitamin A - 7 IU

Vitamin E - 0.27 mg

Vitamin K - 7.3 mcg

Contains some other vitamins in small amounts.

Spelt

100 grams of cooked, spelt contain 5.5 grams protein, 127 calories and 3.9 grams dietary fiber.

Potassium - 143 mg

Phosphorus - 150 mg

Calcium - 10 mg

Magnesium - 49 mg

Iron - 1.67 mg Sodium - 5 mg

Manganese - 1.091 mg

Zinc - 1.25 mg

Copper - 0.215 mg

Selenium - 4 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.103 mg

Vitamin B2 (riboflavin) - 0.03 mg Niacin - 2.57 mg

Vitamin B6 - 0.08 mg

Folate - 13 mcg

Vitamin A - 4 IU

Vitamin E - 0.26 mg

Contains some other vitamins in small amounts.

 

Sunflower Seeds

One ounce of sunflower seed kernels, dry-roasted without salt contains 5.48 grams of protein, 165 calories and 3.1 grams of dietary fiber.

Potassium - 241 mg

Phosphorus - 327 mg

Calcium - 20 mg

Magnesium - 37 mg Iron - 1.08 mg

Sodium - 1 mg

Manganese - 0.598 mg

Zinc - 1.5 mg

Copper - 0.519 mg

Selenium - 22.5 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.4 mg

Vitamin B1 (thiamine) - 0.03 mg

Vitamin B2 (riboflavin) - 0.07 mg

Niacin - 1.996 mg

Pantothenic Acid - 1.996 mg

Vitamin B6 - 0.228 mg

Folate - 67 mcg

Vitamin A - 3 IU

Vitamin E - 7.4 mg

Vitamin K - 0.8 mcg

Contains some other vitamins in small amounts.

 

Walnuts

1 ounce (14 halves) English walnuts contains 4.32 mg protein, 185 calories and 1.9 mg fiber.

Potassium - 125 mg

Phosphorus - 98 mg

Calcium - 28 mg

Magnesium - 45 mg

Iron - 0.82 mg

Sodium - 1 mg

Manganese - 0.968 mg

Zinc - 0.88 mg

Copper - 0.45 mg

Selenium - 1.4 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.4 mg

Vitamin B1 (thiamine) - 0.097 mg

Vitamin B2 (riboflavin) - 0.043 mg

Niacin - 0.319 mg

Pantothenic Acid - 0.162 mg

Vitamin B6 - 0.152 mg

Folate - 28 mcg

Vitamin A - 6 IU

Vitamin E - 0.2 mg

Vitamin K - 0.8 mcg

Contains some other vitamins in small amounts.

 

Wheat - Durum

100 grams of durum wheat contain 13.68 grams protein and 339 calories.

Potassium - 431 mg

Phosphorus - 508 mg

Calcium - 34 mg

Magnesium - 144 mg

Iron - 3.52 mg

Sodium - 2 mg

Manganese - 3.012 mg

Zinc - 4.16 mg

Copper - 0.553 mg

Selenium - 89.4 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.419 mg

Vitamin B2 (riboflavin) - 0.121 mg

Niacin - 6.738 mg

Pantothenic Acid - 0.935 mg

Vitamin B6 - 0.419 mg

Folate - 43 mcg

Contains some other vitamins in small amounts.

 

Courtsey of  Dr. Decuypere's Nutrient Charts™