Today we will compare the nutrient content in pecans, cashews, macadamias, almonds, pine nuts, walnuts, hazelnuts, Brazil nuts, peanuts, and pistachios. Finally, we will find out which of them contains more beneficial substances. And whether it is worth overpaying for exotic types of nuts.
To do this, we will use the comparison function on our website.
We will exclude nuts that contain fewer vitamins and minerals than others.
Brazil Nut
First, we should exclude the Brazil nut.
This heavyweight contains such an enormous amount of selenium that more than 7 nuts a day can lead to poisoning.
One Brazil nut contains the daily dose of selenium. It cannot be consumed in larger quantities. Therefore, the only nutrient you can obtain from Brazil nuts in sufficient quantity is selenium.
For obtaining selenium, one Brazil nut a day can be an excellent option.
In the table, the cells with the highest nutrient content among all nuts are highlighted in gray. If a nut has no gray cells, it means it is unremarkable in terms of nutrients. After all, there are nuts that contain more nutrients.
Therefore, we can safely exclude nuts without gray cells.
Macadamia
One such nut is macadamia.
Macadamia is rich in healthy fats, but in terms of nutrients, there are much better and cheaper nuts.
Walnut
For the same reason, the walnut is also excluded. It contains a good amount of nutrients. But other nuts contain more.
Pecan
Pecan also does not have any gray columns. So we exclude it too.
Hazelnut
Now let’s look at hazelnuts. The only thing it stands out for is the presence of vitamin C in small amounts.
You are unlikely to consume hazelnuts for vitamin C, so we also exclude them.
Cashew
From the perspective of a keto diet, cashews are not the best option. They contain much more net carbohydrates than all other nuts.
If you can eat 200 grams of almonds a day, you can only have 60 grams of cashews. And 200 grams of almonds will contain more nutrients than 60 grams of cashews.
Pistachios
For the same reason, we will have to exclude pistachios.
They contain more vitamins B6 and B1, as well as more potassium than other nuts. But you can only eat 100 grams of them a day.
Selecting the Winner
And we are left with 3 types of nuts: pine nuts, peanuts, and almonds. Which one will be eliminated now?
Almonds contain much more vitamins E and B2, as well as magnesium, than other nuts.
Peanuts contain the entire B vitamin group in large quantities. Moreover, it is the cheapest nut.
Pine nuts contain more vitamin K, manganese, phosphorus, and zinc.
Pine Nut, Almond, Peanut
These nuts complement each other perfectly. Therefore, all three nuts are winners.
First place I would give to peanuts as the cheapest nut.
Second place goes to almonds.
And third place to the most expensive pine nuts.
