Nutrition Comparison for Nuts

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Common Food Comparisons

Ever wonder how common foods stack up against each other in the main nutritional areas? Take a look at the BabyFit Common Food Comparisons.

Choose a category:			Snacks
	Dips & Dressings		Meats
	Vegetables		Fruits
	Dairy		Beverages
	Nuts		Side Dishes

Nuts

Numbers reflect one typically recommended serving of nuts (1/3 cup, chopped).
Data from BabyFit.com food database or (*)similar source.
Individual items and brands will vary, and preparation method will make a difference too.

* IF YOUR FAMILY HAS A HISTORY OF NUT ALLERGIES, DISCUSS THIS FOOD CATEGORY WITH YOUR DOCTOR

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NUT (1/3 cup)	Calcium (mg)	Protein (g)	Folate (mcg)	Iron (mg)	Calories	Carbs (g)	Fat (g)
Cashew, dry roasted	21.0	7	31.6	2.7	261.9	14.9	21.1
Pine Nut	7.0	6.2	15.2	2.5	304.8	5.9	31
Almond	117.0	10.1	13.6	2.0	273.3	9.3	23.9
Hazelnut	44.0	5.7	43.2	1.8	240.5	6.4	23.3
Pistachio	46.0	8.8	21.6	1.8	237.4	11.9	18.9
Macadamia	38.0	3.5	4.8	1.6	320.4	6.2	33.8
Chestnut	35.0	1.5	28.8	1.3	98.9	21	1
Walnut	39.0	6.1	39.2	1.2	261.3	5.5	26.1
Peanut, dry roasted	26.0	11.5	70.4	1.1	284.4	10.5	24.1
Pecan	25.0	3.3	8.0	0.9	248.5	5	25.9
Coconut	4.0	0.9	6.8	0.6	94.3	4.1	8.9