Posted by: godshealingplants | April 7, 2015

NUTRIENT CHART OF NUTS, GRAINS & SEEDS

NUTS, GRAINS & SEEDS NUTRIENT CHART

Note that only those nutrients which appear in significant   quantities are listed. Contains some other vitamins in small amounts and also   other minerals.

Nut/Seed

Protein/Fiber Minerals Vitamins

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
.
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

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
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

Millet

    

100 grams of cooked millet contain 3.51 grams protein, 119 calories and   1.3 grams dietary fiber. Potassium – 62 mg
Phosphorus – 100 mg
Calcium – 3 mg
Magnesium – 44 mg
Iron – 0.63 mg
Sodium – 2 mg
Manganese – 0.272 mg
Zinc – 0.91 mg
Copper – 0.161 mg
Selenium– 0.9 mcg
Vitamin B1 (thiamine) – 0.106 mg
Vitamin B2 (riboflavin) – 0.082 mg
Niacin – 1.33 mg
Pantothenic Acid – 0.171 mg
Vitamin B6 – 0.108 mg
Folate – 19 mcg
Vitamin A – 3 IU
Vitamin E – 0.02 mg
Vitamin K– 0.3 mcg

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
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

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
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

Wheat – Hard Red

    

100 grams of hard red wheat contain 15.40 grams protein, 329 calories and   12.2 grams of dietary fiber. Potassium – 340 mg
Phosphorus – 332 mg
Calcium – 25 mg
Magnesium – 124 mg
Iron – 3.6 mg
Sodium – 2 mg
Manganese – 4.055 mg
Zinc – 2.78 mg
Copper – 0.41 mg
Selenium– 70.7 mcg
Vitamin B1 (thiamine) – 0.504 mg
Vitamin B2 (riboflavin) – 0.11 mg
Niacin – 5.71 mg
Pantothenic Acid – 0.935 mg
Vitamin B6 – 0.336 mg
Folate – 43 mcg
Vitamin A – 9 IU
Vitamin E – 1.01 mg
Vitamin K– 1.9 mcg

Wheat – Hard White

    

100 grams of hard white wheat contain 11.31 grams protein, 342 calories   and 12.2 grams dietary fiber. Potassium – 432 mg
Phosphorus – 355 mg
Calcium – 32 mg
Magnesium – 93 mg
Iron – 4.56 mg
Sodium – 2 mg
Manganese – 3.821 mg
Zinc – 3.33 mg
Copper– 0.363 mg
Vitamin B1 (thiamine) – 0.387 mg
Vitamin B2 (riboflavin) – 0.108 mg
Niacin – 4.381 mg
Pantothenic Acid – 0.954 mg
Vitamin B6 – 0.368 mg
Folate – 38 mcg
Vitamin A – 9 IU
Vitamin E – 1.01 mg
Vitamin K– 1.9 mcg
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