Nuts & Seeds
ac..br, br..ch, ch..ch, co..gi, ha..pe, pe..se, su..wa
| coconut cream (raw) |
coconut meat (raw) |
coconut meat (dried, unsweetened) |
coconut meat (dried, toasted) |
coconut milk (canned) |
coconut milk (raw) |
coconut water | flaxseed | ginkgo nuts (dried) |
ginkgo nuts (raw) |
|
| Serving Size | 2 tbsp (38 g) | 1/2 cup shredded (40 g) | 1/2 oz (14.175 g) | 1/2 oz (14.175 g) | 1/4 cup (56.5 g) | 1/4 cup (60 g) | from 1 coconut (206 g) | 1 tbsp (10.3 g) | 1/2 oz (14.175 g) | 1 oz (28.35 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 136 | 142 | 94 | 84 | 111 | 138 | 39 | 55 | 49 | 52 |
| Protein (g) | 0.44 (1%) | 1.33 (3%) | 0.98 (2%) | 0.75 (2%) | 1.14 (2%) | 1.37 (3%) | 1.48 (3%) | 1.88 (4%) | 1.47 (3%) | 1.22 (2%) |
| Total Fat (g) | 6.20 (8%) | 13.40 (17%) | 9.15 (12%) | 6.66 (9%) | 12.05 (15%) | 14.30 (18%) | 0.41 (1%) | 4.34 (6%) | 0.28 | 0.48 (1%) |
| Total Carbohydrates (g) | 20.22 | 6.09 | 3.35 | 6.29 | 1.59 | 3.32 | 7.64 | 2.97 | 10.27 | 10.66 |
| Dietary Fiber (g) | 0.1 | 3.6 (13%) | 2.3 (8%) | - | - | 1.3 (5%) | 2.3 (8%) | 2.8 (10%) | - | - |
| Sugar (g) | 19.57 | 2.49 | 1.04 | - | - | 2.00 | 5.38 | 0.16 | - | - |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 1.3 (1%) | 0.2 | 0.2 | 0.6 (1%) | 1.7 (2%) | 4.9 (5%) | 0.1 | 4.2 (5%) | 4.3 (5%) |
| Thiamin (mg) | 0.008 (1%) | 0.026 (2%) | 0.009 (1%) | 0.009 (1%) | 0.012 (1%) | 0.016 (1%) | 0.062 (5%) | 0.169 (14%) | 0.061 (5%) | 0.062 (5%) |
| Riboflavin (mg) | 0.015 (1%) | 0.008 (1%) | 0.014 (1%) | 0.014 (1%) | 0 | 0 | 0.117 (9%) | 0.017 (1%) | 0.025 (2%) | 0.026 (2%) |
| Niacin (mg) | 0.014 | 0.216 (1%) | 0.085 | 0.087 | 0.360 (2%) | 0.456 (2%) | 0.165 (1%) | 0.317 (2%) | 1.663 (8%) | 1.701 (9%) |
| Pantothenic Acid (mcg) | 0.062 (1%) | 0.120 (2%) | 0.113 (2%) | 0.116 (2%) | 0.086 (2%) | 0.110 (2%) | 0.089 (2%) | 0.101 (2%) | 0.191 (4%) | 0.045 (1%) |
| Vitamin B6 (mg) | 0.011 (1%) | 0.022 (1%) | 0.043 (3%) | 0.043 (3%) | 0.016 (1%) | 0.020 (1%) | 0.066 (4%) | 0.049 (3%) | 0.091 (5%) | 0.093 (5%) |
| Folate (mcg) | 5 (1%) | 10 (3%) | 1 | 1 | 8 (2%) | 10 (3%) | 6 (2%) | 9 (2%) | 15 (4%) | 15 (4%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 155 (3%) | 158 (3%) |
| Vitamin E (mg) | 0.05 | 0.10 | 0.06 | - | - | 0.09 | 0 | 0.03 | - | - |
| Vitamin K (mcg) | 0 | 0.1 | 0 | - | - | 0.1 | 0 | 0.4 | - | - |
| Minerals | ||||||||||
| Calcium (mg) | 2 | 6 | 4 | 4 | 10 (1%) | 10 (1%) | 49 (4%) | 26 (2%) | 3 | 1 |
| Iron (mg) | 0.05 | 0.97 (5%) | 0.47 (3%) | 0.48 (3%) | 1.86 (10%) | 0.98 (5%) | 0.60 (3%) | 0.59 (3%) | 0.23 (1%) | 0.28 (2%) |
| Magnesium (mg) | 6 (2%) | 13 (3%) | 13 (3%) | 13 (3%) | 26 (7%) | 22 (6%) | 52 (13%) | 40 (10%) | 8 (2%) | 8 (2%) |
| Phosphorus (mg) | 8 (1%) | 45 (4%) | 29 (2%) | 30 (2%) | 54 (4%) | 60 (5%) | 41 (3%) | 66 (5%) | 38 (3%) | 35 (3%) |
| Potassium (mg) | 38 (1%) | 142 (3%) | 77 (2%) | 79 (2%) | 124 (3%) | 158 (3%) | 515 (11%) | 84 (2%) | 141 (3%) | 145 (3%) |
| Sodium (mg) | 14 (1%) | 8 | 5 | 5 | 7 | 9 | 216 (9%) | 3 | 2 | 2 |
| Zinc (mg) | 0.23 (2%) | 0.44 (4%) | 0.28 (3%) | 0.29 (3%) | 0.32 (3%) | 0.40 (4%) | 0.21 (2%) | 0.45 (4%) | 0.09 (1%) | 0.10 (1%) |
| Copper (mg) | 0.090 (10%) | 0.174 (19%) | 0.113 (13%) | 0.115 (13%) | 0.126 (14%) | 0.160 (18%) | 0.082 (9%) | 0.126 (14%) | 0.076 (8%) | 0.078 (9%) |
| Manganese (mg) | 0.310 (13%) | 0.600 (26%) | 0.389 (17%) | 0.397 (17%) | 0.434 (19%) | 0.550 (24%) | 0.293 (13%) | 0.256 (11%) | 0.031 (1%) | 0.032 (1%) |
| Selenium (mcg) | 2.1 (4%) | 4.0 (7%) | 2.6 (5%) | - | - | 3.7 (7%) | 2.1 (4%) | 2.6 (5%) | - | - |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 5.879 (29%) | 11.879 (59%) | 8.111 (41%) | 5.908 (30%) | 10.687 (53%) | 12.684 (63%) | 0.363 (2%) | 0.377 (2%) | 0.054 | 0.090 |
| Monounsaturated Fat (g) | 0.258 | 0.570 | 0.389 | 0.283 | 0.512 | 0.608 | 0.016 | 0.775 | 0.105 | 0.175 |
| Polyunsaturated Fat (g) | 0.060 | 0.146 | 0.100 | 0.073 | 0.132 | 0.157 | 0.004 | 2.959 | 0.104 | 0.175 |
All roasted nuts and seeds in this table are without added salt.
