Which Nut to Pick – Vitamins and Minerals

 

Which Nuts to Pick – Part II: Vitamins and Minerals 

What is Vitamin and Mineral Content in Various Nuts?

See: Which Nuts to Pick – Part I to learn about differences in nutritional value (calories, protein, fat, fiber, sugar, cholesterol, sodium)

walnuts

walnuts

Different types of nuts vary in their nutritional content. I have gathered nutritional data pertaining to types of nuts and their vitamin and mineral contents and put it into tables and charts. Please note that all tables and charts display nutritional information contained in 28 grams, or 1 oz, of serving.


PDF: Tables and Charts
Which Nuts to Pick – Vitamins and Minerals

Vitamin E

Nuts Nutrition, Vitamin E

Which Nuts to Pick – Vitamin E

 

Vitamin E content ranges between 0.2mg – 7.3mg / 28 grams of serving. The highest content of vitamin E is found in Almonds and Hazelnuts, that is 7.3mg and 4.2mg respectively. The least vitamin E have Walnuts and Macadamia nuts, that is 0.2mg each.

Do nuts contain a lot of vitamin E?

Yes. Nuts are considered rich in vitamin E. According to NIH, a National Institute of Health, foods that are considered high in vitamin E range from 0.6mg – 20.3mg per serving (2). Nuts range between 0.2mg – 7.3mg / 28 grams of serving, which converts to 0.3mg – 11.2mg per average serving (average serving size of nuts is 43 grams (1)). This range correlates to the range provided by NIH. It is notable, however, that Walnuts, Macadamia, and Cashews slightly fall below.

Folate

PDF: Table and Chart: Which Nuts to Pick – Vitamins and Minerals

In nuts, the amount of folate ranges from 3.1mcg – 33.6mcg /  28 grams of serving. The highest folate content is found in Peanuts and Hazelnuts, that is 33.6mcg and 31.6mcg respectively. Macadamia, Pecans and Brazil Nuts have the least folate, that is, 3.1mcg and 6.2mcg, and 6.2mcg accordingly.

Do nuts contain a lot of folate?

Nuts are good source of folate (3). Nuts range from 4.8mcg – 51.7mcg of folate / serving (serving size is approximately 43 grams (1) and the required amount per day for adults 19 years of age and older is about 400mcg (4)). Peanuts, Hazelnuts, Walnuts and Almonds rank the highest among the group.

Calcium

PDF: Table and Chart: Which Nuts to Pick – Vitamins and Minerals

In terms of calcium, nuts range from 4.5mg – 213mg / 28 grams of serving. The most calcium is found in Brazil Nuts and Almonds, that is, 213mg and 73.9mg accordingly. Pine nuts and Cashews have the least calcium, that is 4.5mg and 10.4mg respectively.

Are nuts high in calcium?

Nuts are great source of calcium (5). However, different varieties of nuts offer different amounts. Pine nuts rank the lowest out of the group and offer approximately 0.5% of  recommended daily calcium intake. Brazil Nuts rank the highest. They are very rich in calcium and 28 grams of them, or 1 oz, can provide you with 25% of your daily intake. 28 grams of Almonds can provide you with a little over 7% of recommended daily calcium intake; Hazelnuts, Pistachios and Walnuts offer about 3%. The percentages are based on recommendations provided by Dr. Oz and suggesting to consume 1000 mg of Calcium a day for adults of 19 years of age and older (6).

Iron

PDF: Table and Chart: Which Nuts to Pick – Vitamins and Minerals

Iron ranges from 0.4mg – 3.2mg / 28 grams of serving. The most iron is found among Brazil Nuts and Cashews, that is, 3.2mg and 1.9mg. Peanuts, Pecans, and Walnuts have the least iron, that is, 0.4mg, 0.7mg, and 0.8mg respectively.

Are nuts rich in Iron?

Yes. Nuts are rich in Iron. We can see that by comparing them to other foods rich in Iron. For example, Squash, Liver, and Seafood are rich in Iron and they contain 4.2mg, 3.6mg, and 3.6mg of Iron in 28 grams of serving (7). Nuts range from 0.4mg – 3.2mg of Iron in 28 grams of serving. Thus, they only slightly fall below the range of Iron rich foods and the amount of Iron is still significant. Brazil Nuts are clearly the best source of Iron among the group and Cashews are the second best.

Magnesium

PDF: Table and Chart: Which Nuts to Pick – Vitamins and Minerals

Magnesium ranges in nuts between 33.6mg and 500mg / 28 grams of serving. The highest content is found in Brazil Nuts and Cashews, that is, 500mg and 81.8mg. Pistachios and Pecans have the least Magnesium, that is, 33.6mg and 33.9mg accordingly.

Are nuts rich in Magnesium?

Yes. Nuts are good source of Magnesium. According to an Institute of Medicine, Men need 420 milligrams of magnesium per day and women need 320mg (8). In 28 grams, nuts offer between 33.6mg – 500mg of Magnesium, thus they are good source. Brazilian Nuts rank the highest and, in 28 grams, offer 156% for women and 119% for man of daily recommended Magnesium intake (8).

Potassium

PDF: Table and Chart: Which Nuts to Pick – Vitamins and Minerals

In terms of Potassium, nuts range from 103mg – 876mg / 28 grams of serving. The most Potassium is found in Brazil Nuts and Pistachios, that is 876mg and 292mg respectively. Macadamia and Pecans contain the least Potassium, or 103mg and 115mg respectively.

Are nuts rich in Potassium?

Yes. Nuts are rich in Potassium. Foods that are rich in Potassium include white beans, dark leafy greens, and baked potatoes. In 28 grams, they contain 157mg, 156mg, and 150mg of Potassium (9). Potassium content in nuts correlates to this scale (it is between 103mg – 876mg). Brazilian Nuts contain the most Potassium, that is, 876 mg in 28 grams of serving. Pistachios are the second in rank and provide 292mg of Potassium in 28 grams of serving. However, other types of nuts, such as Peanuts, Almonds, Hazelnuts, Cashews, and Pine Nuts offer significant amounts of potassium.

Zinc

PDF: Table and Chart: Which Nuts to Pick – Vitamins and Minerals

Zinc in nuts ranges from 0.4mg – 5.4mg / 28 grams of serving. Brazil Nuts and Pine nuts range the highest and contain 5.4mg and 1.8mg of Zinc accordingly. Macadamia, Pistachios, and Hazelnuts are at the bottom of the range and contain 0.4mg and 0.6, and 0.7mg of Zinc respectively.

Are nuts rich in Zinc?

Yes. Nuts are rich in Zinc. Some foods that contain a lot of Zinc are lean beef, wheat germ, and spinach. In 28 grams of serving, they provide 3.4mg, 4.7mg, and 0.2mg of Zinc respectively (9). Nuts match this scale since they contain between 0.4mg – 5.4mg of Zinc / 28 grams of serving. Brazilian nuts are the best source as they contain the most amount of Zinc, that is, 5.4mg. Pine nuts, Cashews, and Pecans rank high as well and contain 1.8mg, 1.6mg, and 1.3mg of Zinc accordingly.

Conclusion

Nuts contain many vitamins and minerals. They are rich in Vitamin E, Folate, Calcium, Iron, Magnesium, Potassium, and Zinc. Out of a group, Almonds contain the most vitamin E, Peanuts contain the most of Folate, and Brazil nuts rank the highest for Calcium, Iron, Magnesium, Potassium, and Zinc. It is notable that Brazil nuts rank much higher in their mineral content than nuts that are second in ranking.

Macadamia nuts seem to contain the least vitamins and minerals. They rank the lowest in their Folate, Potassium and Zinc contents. Also, in comparison to other nuts, their Vitamin E and Magnesium contents are low. Similarly to Macadamia nuts, Pecans’ vitamin and mineral contents rank lower than their counterparts. Particularly, they rank low for Folate, Iron, Magnesium and Potassium.

References:

  1. http://www.foxnews.com/health/2013/02/25/tough-nut-to-crack-best-serving-sizes-for-nuts.html
  2. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
  3. http://www.globalhealingcenter.com/natural-health/folic-acid-foods/
  4. http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-folic-acid
  5. http://health.usnews.com/health-news/living-well-usn/articles/2012/03/14/5-non-dairy-foods-with-calcium
  6. http://www.doctoroz.com/article/calcium-fact-sheet
  7. http://www.healthaliciousness.com/articles/food-sources-of-iron.php
  8. http://www.livestrong.com/article/511419-nuts-that-are-high-in-magnesium-potassium/
  9. http://www.healthaliciousness.com/articles/zinc.php

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