Nutrition Comparison: Nuts

Nuts had a bad reputation for a long time because they are high in fat and calories, but are now recommended as healthful snacks. The fat in nuts is the beneficial unsaturated fat, and nuts are nutritionally dense. They've been shown to aid in weight loss, lower cholesterol, reduce the risk of heart disease and diabetes, and provide many other health benefits (see References).

Almonds

Almonds offer high levels of vitamins E and B2. They also provide several important minerals, including manganese, copper, magnesium and phosphorus, as well as the essential amino acid tryptophan. A 1/4 cup of almonds has 205 calories.

Walnuts

The most significant nutritional benefit of walnuts is their high omega-3 fatty acid content. They also provide significant amounts of copper, manganese and tryptophan. A 1/4 cup of walnuts has 163 calories.

Pecans

Pecans contain vitamins A, B and C. In addition, these nuts offer significant quantities of fiber, iron, calcium, potassium and phosphorus. Ten pecans have 65 calories.

Cashews

Cashews also provide significant levels of magnesium, copper, phosphorus and tryptophan. They have a lower fat content than most nuts (75 percent of which is unsaturated fat), and a 1/4 cup of cashews has 196 calories.

Peanuts

Peanuts are a good source of plant-based protein. They also provide significant amounts of copper, manganese, folate, tryptophan and vitamin B3 (niacin). A 1/4 cup of peanuts has 206 calories.

References

• Studies on the benefits of nuts
• World's Healthiest Foods

Resources

• University of Nebraska Cooperative Extension in Lancaster County