When it comes to nutrition, California Almonds are loaded. That’s why adding them to your ingredient repertoire is a great way to pack an extra punch into your next product or recipe. And check out how almond nutrients stack up to those in other tree nuts. The following chart compares nutrients for which there is a Daily Value (DV) or Daily Recommended Value (DRV). When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin, and niacin. In fact, among the tree nuts, they are the best source of six of the 13 nutrients for which there are DVs/DRVs, and among the lowest in calories.1
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 |
|
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 |
|
ALPHA-TOCOPHEROL (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.
1. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.
