Although nuts and seeds have a similar composition of macronutrients and most of their calories come from fat, the vitamin and mineral content varies among the different types. Seeds tend to be higher in iron, while nuts tend to be higher in vitamins, such as vitamin E and niacin.
Sesame Seeds
One 1/3 cup serving of toasted sesame seed kernels contains 240 calories. Each serving contains 20 g of fat, 7 g of protein and 11 g of carbohydrates including 7 g of fiber. Sesame seeds are high in iron with one serving providing 41 percent of the daily value (DV) for men and 18 percent for women. One serving also supplies more than 25 percent of the DV for magnesium, phosphorus, zinc, copper, manganese and selenium. As for vitamins, one serving of sesame seeds supplies 42 percent of the DV for thiamin and more than 10 percent for riboflavin, niacin and folate.
Sunflower Seeds
One 1/3 cup serving of toasted sunflower seeds contains 274 calories, which come from 25 g of fat, 8 g of protein and 9 g of carbohydrates. Sunflower seeds are lower in fiber than sesame seeds with 5 g per serving. One serving provides 38 percent of the daily value of iron for men and 17 percent for women. Additionally, one serving supplies more than 25 percent of the DV for phosphorus, copper and manganese. Sunflower seeds are higher in folate and pantothenic acid than sesame seeds, with each serving providing 25 percent and 62 percent of the DV, respectively.
Almonds
A 1/3 cup serving of dry roasted almonds contains 271 calories, 10 g of protein, 24 g of fat and 10 g of carbohydrates. Each serving contains 5 g of fiber. One 1/3 cup serving provides more than 45 percent of the daily value for manganese and copper, as well as more than 10 percent for calcium, iron, phosphorus and zinc. Almonds are high in vitamin E with each serving supplying more than 70 percent of the daily value. Each serving also provides 33 percent of the DV for riboflavin and 10 percent for niacin.
Peanuts
Dry roasted peanuts contain 282 calories per serving, composed of 11 g of protein, 24 g of fat and 10 g of carbohydrates per 1/3 cup serving. One serving also contains 4 g of fiber. Each serving of peanuts supplies more than 20 percent of the daily value for magnesium, phosphorus, copper and manganese. Peanuts are high in niacin, with one serving providing 40 percent of the daily value. Additionally, each serving supplies 22 percent of the DV for vitamin E and more than 10 percent for folate and thiamin.
Cashews
Dry roasted cashews are slightly lower in calories and fat than other nuts, with one 1/3 cup serving containing 260 calories and 21 g of fat. One serving also contains 7 g of protein, 15 g of carbohydrates and 1.4 g of fiber. Although not as high in iron as seeds, cashews contain more than other nuts, with one serving providing 34 percent of the DV for men and 15 percent for women. Additionally, one serving of cashews provides more than 100 percent of the DV for copper and more than 20 percent for magnesium, phosphorus and zinc. Cashews are lower in vitamins than many other nuts, but one serving does contain more than 10 percent of the DV for vitamin K, folate and pantothenic acid.
Member Comments