When it comes to nutrients, California Almonds really know how to shine. Ounce for ounce, they’re one of the most nutrient-rich tree nuts on earth and just a handful of them a day is a great way to ensure you’re getting more of the good things your body needs and you want.
California Almonds are an excellent source of vitamin E, magnesium, manganese, and a good source of fiber, copper, phosphorous, and riboflavin. Plus, a one-ounce serving has 13 grams of good unsaturated fats, just 1 gram of saturated fat, and is always cholesterol free. And when compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin, and niacin. Talk about a petite package packing a powerful punch.
Check out how almond nutrients stack up to other tree nuts.
nutrient comparison chart for tree nuts
|
Based on a one-ounce portion. |
ALMOND |
BRAZIL |
CASHEW |
HAZELNUT |
MACADAMIA |
PECAN |
PISTACHIO |
WALNUT |
|
CALORIES |
163 |
186 |
157 |
178 |
204 |
196 |
158 |
185 |
|
PROTEIN (G) |
6.0 |
4.1 |
5.2 |
4.2 |
2.2 |
2.6 |
5.8 |
4.3 |
|
TOTAL FAT (G) |
14.0 |
18.8 |
12.4 |
17.2 |
21.5 |
20.4 |
12.6 |
18.5 |
|
SATURATED FAT (G) |
1.1 |
4.3 |
2.2 |
1.3 |
3.4 |
1.8 |
1.5 |
1.7 |
|
POLYUNSATURATED FAT (G) |
3.4 |
5.8 |
2.2 |
2.2 |
0.4 |
6.1 |
3.8 |
13.4 |
|
MONOUNSATURATED FAT (G) |
8.8 |
7.0 |
6.7 |
12.9 |
16.7 |
11.6 |
6.6 |
2.5 |
|
CARBOHYDRATES (G) |
6.1 |
3.5 |
8.6 |
4.7 |
3.9 |
3.9 |
7.9 |
3.9 |
|
DIETARY FIBER (G) |
3.5 |
2.1 |
0.9 |
2.7 |
2.4 |
2.7 |
2.9 |
1.9 |
|
POTASSIUM (MG) |
200 |
187 |
187 |
193 |
104 |
116 |
291 |
125 |
|
MAGNESIUM (MG) |
76 |
107 |
83 |
46 |
37 |
34 |
34 |
45 |
|
ZINC (MG) |
0.9 |
1.2 |
1.6 |
0.7 |
0.4 |
1.3 |
0.6 |
0.9 |
|
COPPER (MG) |
0.3 |
0.5 |
0.6 |
0.5 |
0.2 |
0.3 |
0.4 |
0.5 |
|
VITAMIN B6 (MG) |
0 |
0 |
0.1 |
0.2 |
0.1 |
0.1 |
0.5 |
0.2 |
|
FOLATE (MCG) |
14 |
6 |
7 |
32 |
3 |
6 |
14 |
28 |
|
RIBOFLAVIN (MG) |
0.3 |
0 |
0 |
0 |
0.1 |
0 |
0.1 |
0 |
|
NIACIN (MG) |
1.0 |
0.1 |
0.3 |
0.5 |
0.7 |
0.3 |
0.4 |
0.3 |
|
VITAMIN E (MG) |
7.4 |
1.6 |
0.3 |
4.3 |
0.2 |
0.4 |
0.7 |
0.2 |
|
CALCIUM (MG) |
75 |
45 |
10 |
32 |
24 |
20 |
30 |
28 |
|
IRON (MG) |
1.1 |
0.7 |
1.9 |
1.3 |
1.1 |
0.7 |
1.2 |
0.8 |
Click here to download and print the nutrient comparison chart for tree nuts.
