Fiber Content

Compositional values for the total amount of fiber (nonstarch polysaccharides, NSP), and the different fiber fractions where available, are shown in Table 6 for the nuts and seeds discussed in this article. It can be seen that nuts and seeds contain significant amounts of fiber, similar to the amounts found in vegetables and fruit. Although nuts and seeds do contain some soluble fiber, most of the fiber in these foods is of the insoluble type, much of which is cellulose. Of the insoluble non-cellulosic polysaccharides, arabinose predominates in most nuts, although the coconut contains large quantities of mannose. Most nuts and seeds are likely to contain quite large amounts of lignin, particularly those with a tough seed coat such as sesame seeds, although actual values are not available.

Table 4 Vitamin content of selected nuts and seeds (per 100g, kernel only)

Carotene

Vitamin E

Thiamin

Riboflavin

Niacin

Vitamin B6

Folate

(ß9)

(mg)

(mg)

(mg)

(mg)

(mg)

(ßg)

Almond

0

23.96

0.21

0.75

3.1

0.15

48

Brazil

0

7.18

0.67

0.03

0.3

0.31

21

Cashew

6

0.85

0.69

0.14

1.2

0.49

67

Chestnut

0

1.20

0.14

0.02

0.5

0.34

Na

Coconut

0

0.73

0.04

0.01

0.5

0.05

26

Hazelnut

0

24.98

0.43

0.16

1.1

0.59

72

Macadamia (salted)

0

1.49

0.28

0.06

1.6

0.28

N

Peanut

0

10.09

1.14

0.10

13.8

0.59

110

Pecan

50

4.34

0.71

0.15

1.4

0.19

39

Pine nuts

10

13.65

0.73

0.19

3.8

N

N

Pistachio (roasted, salted)

130

4.16

0.70

0.23

1.7

N

58

Walnut

0

3.85

0.40

0.14

1.2

0.67

66

Pumpkin seeds

230b

N

0.23

0.32

1.7

N

N

Sesame seeds

6

2.53

0.93

0.17

5.0

0.75

97

Sunflower seeds

15

37.77

1.60

0.19

4.1

N

N

aNutrient present in significant quantities but no reliable information available on the amount.

^Estimated value.

Data from Holland et al. (1992).

Table 5 Mineral and trace element content of selected nuts and seeds (per 100 g, kernel only)

Sodium Potassium Calcium Magnesium Phosphorus Iron Copper Zinc Manganese Selenium (mg) (mg) (mg) (mg) (mg) (mg) (mg) (mg) (mg) fog)

Table 5 Mineral and trace element content of selected nuts and seeds (per 100 g, kernel only)

Almond

14

780

240

270

550

3.0

1.00

3.2

1.7

4

Brazil

3

660

170

410

590

2.5

1.76

4.2

1.2

1530a

Cashew

15

710

32

270

560

6.2

2.11

5.9

1.7

29

Chestnut

11

500

46

33

74

0.9

0.23

0.5

0.5

Tr

Coconut

17

370

13

41

94

2.1

0.32

0.5

1.0

1b

Hazelnut

6

730

140

160

300

3.2

1.23

2.1

4.9

Tr

Macadamia (salted)

280

300

47

100

200

1.6

0.43

1.1

5.5

7

Peanut

2

670

60

210

430

2.5

1.02

3.5

2.1

3

Pecan

1

520

61

130

310

2.2

1.07

5.3

4.6

12

Pine nuts

1

780

11

270

650

5.6

1.32

6.5

7.9

Nc

Pistachio

530

1040

110

130

420

3.0

0.83

2.2

0.9

6b

(roasted, salted)

Walnut

7

450

94

160

380

2.9

1.34

2.7

3.4

19

Pumpkin seeds

18

820

39

270

850

10.0

1.57

6.6

N

6b

Sesame seed

20

570

670

370

720

10.4

1.46

5.3

1.5

N

Sunflower seeds

3

710

110

390

640

6.4

2.27

5.1

2.2

49b

aRange, 230-5300 mg per 100 g. ^Estimated value.

cNutrient present in significant quantities but no reliable information available on the amount. Data from Holland et al. (1992).

How To Boost Your Metabolism

How To Boost Your Metabolism

In The Next 45 Minutes You're Going To Discover How To Boost Your Metabolism And Lose Weight. Who Else Wants To Boost Their Metabolism And Shed Pounds Fast?

Get My Free Ebook


Post a comment