This page is a straight forward look at the vitamins and minerals in all common nuts.
All the data is per 100 gram serving.
One other thing to keep in mind is that some nuts have better omega fat ratios than others, which can affect how healthy they are if you eat a lot of nuts regularly.
Table of Contents
Vitamins and Minerals in Nuts
The table below shows the main nutrients that you’ll find in nuts. You’ll also find a section in terms of the RDA (recommended daily allowance) further down on the page.
I excluded vitamins like B12 and D that aren’t found in significant amounts in any nut.
Note that you can scroll horizontally if you are on a small screen and can’t see data for all the nuts.
| Nut | Calcium (mg) | Choline (mg) | Copper (mg) | Folate (µg) | Iron (mg) | Magnesium (mg) | Manganese (mg) | Niacin (mg) | Phosphorus (mg) | Potassium (mg) | Riboflavin (mg) | Selenium (µg) | Sodium (mg) | Thiamin (mg) | Vitamin A (µg) | Vitamin B-6 (mg) | Vitamin C (mg) | Vitamin E (mg) | Vitamin K (µg) | Zinc (mg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Almonds | 268.52 | 52.04 | 1.03 | 44.44 | 3.70 | 270.37 | 2.18 | 3.62 | 481.48 | 733.33 | 1.14 | 4.07 | 1.85 | 0.21 | 0.00 | 0.14 | 0.00 | 25.63 | 0.00 | 3.11 |
| Brazil nut | 159.40 | 28.87 | 1.74 | 22.56 | 2.44 | 375.94 | 1.22 | 0.29 | 724.81 | 658.65 | 0.03 | 1916.99 | 3.01 | 0.62 | 0.00 | 0.10 | 0.75 | 5.65 | 0.00 | 4.06 |
| Cashews | 45.26 | 61.02 | 2.22 | 68.61 | 6.00 | 259.85 | 0.83 | 1.40 | 490.51 | 564.96 | 0.20 | 11.68 | 16.06 | 0.20 | 0.00 | 0.26 | 0.00 | 0.92 | 34.74 | 5.61 |
| Hazelnut | 114.07 | 45.63 | 1.72 | 112.59 | 4.70 | 162.96 | 6.17 | 1.80 | 290.37 | 680.00 | 0.11 | 2.37 | 0.00 | 0.64 | 1.48 | 0.56 | 6.37 | 15.04 | 14.22 | 2.44 |
| Macadamia nut | 85.07 | 0.00 | 0.76 | 10.45 | 3.69 | 129.85 | 4.13 | 2.47 | 188.06 | 368.66 | 0.16 | 3.58 | 4.48 | 1.20 | 0.00 | 0.27 | 1.19 | 0.54 | 0.00 | 1.30 |
| Peanuts | 91.78 | 52.47 | 1.14 | 239.73 | 4.58 | 168.49 | 1.93 | 12.07 | 375.34 | 705.48 | 0.14 | 7.26 | 17.81 | 0.64 | 0.00 | 0.35 | 0.00 | 8.33 | 0.00 | 3.27 |
| Pecans | 70.71 | 40.40 | 1.20 | 22.22 | 2.53 | 121.21 | 4.50 | 1.17 | 276.77 | 410.10 | 0.13 | 3.84 | 0.00 | 0.66 | 2.02 | 0.21 | 1.01 | 1.39 | 3.43 | 4.53 |
| Pistachio nuts | 105.69 | 0.00 | 1.30 | 50.41 | 3.92 | 120.33 | 1.20 | 1.30 | 489.43 | 1024.39 | 0.16 | 6.99 | 1.63 | 0.87 | 26.02 | 1.70 | 5.53 | 2.86 | 0.00 | 2.20 |
| Walnuts | 97.44 | 39.15 | 1.59 | 97.44 | 2.91 | 157.26 | 3.41 | 1.12 | 345.30 | 441.03 | 0.15 | 4.96 | 1.71 | 0.34 | 1.71 | 0.54 | 1.37 | 0.70 | 2.74 | 3.09 |
Vitamins and Minerals in Nuts Compared to RDA
Personally, I prefer to look at the amounts in terms of RDA to compare them more easily.
The RDA used as a reference in this case is the general amount recommended for an adult. Note that your specific RDA for each nutrient may vary a bit.
| Nut | Calcium (%RDA) | Choline (%RDA) | Copper (%RDA) | Folate (%RDA) | Iron (%RDA) | Magnesium (%RDA) | Manganese (%RDA) | Niacin (%RDA) | Phosphorus (%RDA) | Potassium (%RDA) | Riboflavin (%RDA) | Selenium (%RDA) | Sodium (%RDA) | Thiamin (%RDA) | Vitamin A (%RDA) | Vitamin B-6 (%RDA) | Vitamin C (%RDA) | Vitamin E (%RDA) | Vitamin K (%RDA) | Zinc (%RDA) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Cashews | 3.8 | 11.1 | 0.2 | 17.2 | 33.3 | 65.0 | 35.9 | 8.8 | 70.1 | 28.2 | 15.4 | 21.2 | 1.1 | 16.7 | 0.0 | 19.7 | 0.0 | 6.1 | 46.3 | 51.0 |
| Pecans | 5.9 | 7.3 | 0.1 | 5.6 | 14.0 | 30.3 | 195.7 | 7.3 | 39.5 | 20.5 | 9.9 | 7.0 | 0.0 | 55.1 | 0.2 | 16.2 | 1.1 | 9.3 | 4.6 | 41.1 |
| Brazil nut | 13.3 | 5.2 | 0.2 | 5.6 | 13.5 | 94.0 | 53.2 | 1.8 | 103.5 | 32.9 | 2.7 | 3485.4 | 0.2 | 51.4 | 0.0 | 7.8 | 0.8 | 37.7 | 0.0 | 36.9 |
| Peanuts | 7.6 | 9.5 | 0.1 | 59.9 | 25.4 | 42.1 | 84.1 | 75.4 | 53.6 | 35.3 | 10.4 | 13.2 | 1.2 | 53.3 | 0.0 | 26.8 | 0.0 | 55.5 | 0.0 | 29.8 |
| Almonds | 22.4 | 9.5 | 0.1 | 11.1 | 20.6 | 67.6 | 94.8 | 22.6 | 68.8 | 36.7 | 87.6 | 7.4 | 0.1 | 17.1 | 0.0 | 10.5 | 0.0 | 170.9 | 0.0 | 28.3 |
| Walnuts | 8.1 | 7.1 | 0.2 | 24.4 | 16.1 | 39.3 | 148.4 | 7.0 | 49.3 | 22.1 | 11.6 | 9.0 | 0.1 | 28.3 | 0.2 | 41.3 | 1.5 | 4.7 | 3.6 | 28.1 |
| Hazelnut | 9.5 | 8.3 | 0.2 | 28.1 | 26.1 | 40.7 | 268.5 | 11.3 | 41.5 | 34.0 | 8.7 | 4.3 | 0.0 | 53.6 | 0.2 | 43.3 | 7.1 | 100.2 | 19.0 | 22.2 |
| Pistachio nuts | 8.8 | 0.0 | 0.1 | 12.6 | 21.8 | 30.1 | 52.2 | 8.1 | 69.9 | 51.2 | 12.3 | 12.7 | 0.1 | 72.5 | 2.9 | 130.7 | 6.1 | 19.1 | 0.0 | 20.0 |
| Macadamia nut | 7.1 | 0.0 | 0.1 | 2.6 | 20.5 | 32.5 | 179.6 | 15.5 | 26.9 | 18.4 | 12.5 | 6.5 | 0.3 | 99.6 | 0.0 | 21.1 | 1.3 | 3.6 | 0.0 | 11.8 |
Overall, most nuts have similar levels of overall nutrition, but the nuts with the strongest nutrient profiles are:
- Almonds
- Hazelnuts
- Peanuts
What Nuts Are Highest in Calcium?
The recommended amount of calcium is about 1200 mg per day. In general, nuts do not have a lot of calcium, so you will want to find other sources of calcium in your diet.
Still, some nuts like almonds are better than other nuts by quite a bit in terms of calcium content.
| Calcium (%RDA) | |
|---|---|
| Almonds | 22.4 |
| Brazil nut | 13.3 |
| Hazelnut | 9.5 |
| Pistachio nuts | 8.8 |
| Walnuts | 8.1 |
| Peanuts | 7.6 |
| Macadamia nut | 7.1 |
| Pecans | 5.9 |
| Cashews | 3.8 |
You can see a more detailed look at calcium in nuts here.
Which Nuts Are Highest in Iron?
Nuts are relatively high in iron. However, like other plant-based sources of iron, they contain non-heme iron (the less absorbable form).
All nuts have a decent amount of iron, but cashews, hazelnuts, and peanuts stand above the rest. The RDA of iron for adults is 18 mg for women, and 8 mg for men.
The table below uses 18 mg as the RDA value.
| Iron (%RDA) | |
|---|---|
| Cashews | 33.3 |
| Hazelnut | 26.1 |
| Peanuts | 25.4 |
| Pistachio nuts | 21.8 |
| Almonds | 20.6 |
| Macadamia nut | 20.5 |
| Walnuts | 16.1 |
| Pecans | 14.0 |
| Brazil nut | 13.5 |
See our post on nuts highest in iron for more detail about plant-based sources of iron.
Which Nuts Are Highest in Magnesium?
Nuts are a great source of magnesium, which is an important mineral for hundreds of functions in the body.
A 100 gram serving of brazil nuts, almonds, or cashews contains over half of the recommended daily amount of magnesium for an adult (400 mg).
| Magnesium (%RDA) | |
|---|---|
| Brazil nut | 94.0 |
| Almonds | 67.6 |
| Cashews | 65.0 |
| Peanuts | 42.1 |
| Hazelnut | 40.7 |
| Walnuts | 39.3 |
| Macadamia nut | 32.5 |
| Pecans | 30.3 |
| Pistachio nuts | 30.1 |
Learn about other plant-based sources of magnesium from our post about magnesium in nuts.
Which Nuts Are Highest in Potassium?
Nuts are also fairly high in potassium, an important mineral to prevent cramping (among other things).
The general RDA of potassium for adults is 2,000 mg, with most nuts giving you about a third of that amount in a 100 gram serving.
| Potassium (%RDA) | |
|---|---|
| Pistachio nuts | 51.2 |
| Almonds | 36.7 |
| Peanuts | 35.3 |
| Hazelnut | 34.0 |
| Brazil nut | 32.9 |
| Cashews | 28.2 |
| Walnuts | 22.1 |
| Pecans | 20.5 |
| Macadamia nut | 18.4 |
See our post on the nuts highest in potassium for more.
Which Nuts Are Highest in Vitamin E?
Vitamin E is found in significant amounts in lots of foods, so deficiencies are not common.
Some nuts are really high in vitamin E, while others are quite low.
With a RDA of 15 mg for adults, some nuts like almonds and hazelnuts have over 100% of the RDA in a serving, while macadamia nuts and walnuts have almost no vitamin E.
| Vitamin E (%RDA) | |
|---|---|
| Almonds | 170.9 |
| Hazelnut | 100.2 |
| Peanuts | 55.5 |
| Brazil nut | 37.7 |
| Pistachio nuts | 19.1 |
| Pecans | 9.3 |
| Cashews | 6.1 |
| Walnuts | 4.7 |
| Macadamia nut | 3.6 |
Which Nuts Are Highest in Zinc?
Zinc is a very important mineral for a wide variety of bodily processes including immune function, protein synthesis, and more.
Most nuts have a decent amount of zinc per portion.
With an RDA of 11 mg for adults, cashews have just over 50% of the RDA in a 100 gram serving.
| Zinc (%RDA) | |
|---|---|
| Cashews | 51.0 |
| Pecans | 41.1 |
| Brazil nut | 36.9 |
| Peanuts | 29.8 |
| Almonds | 28.3 |
| Walnuts | 28.1 |
| Hazelnut | 22.2 |
| Pistachio nuts | 20.0 |
| Macadamia nut | 11.8 |
Pecans and brazil nuts are also high in zinc, while macadamia nuts are quite a bit worse than every other nut in terms of zinc content.
See zinc in nuts for more detail and a comparison to other plant-based sources of nuts.
