Nuts Chestnuts

Nuts & Seeds 14 variants

Nuts Chestnuts is consistently high in these nutrients across all variants, regardless of preparation or processing.

Copper > 80% Dietary Fiber > 80% Vitamin K > 76% Manganese > 75% Total Sugars > 70%

Select a nutrient to see how the 14 variants compare.

Variant	Protein (g)	All foods
chinese, dried	6.8	> 41%
european, dried, unpeeled	6.4	> 39%
japanese, dried	5.3	> 36%
european, dried, peeled	5.0	> 36%
chinese, roasted	4.5	> 34%
chinese, raw	4.2	> 32%
european, roasted	3.2	> 28%
japanese, roasted	3.0	> 26%
chinese, boiled and steamed	2.9	> 25%
european, raw, unpeeled	2.4	> 23%
japanese, raw	2.3	> 22%
european, boiled and steamed	2.0	> 20%
european, raw, peeled	1.6	> 17%
japanese, boiled and steamed	0.8	> 10%

Variant	Iron (mg)	All foods
japanese, dried	3.4	> 86%
european, dried, peeled	2.4	> 73%
european, dried, unpeeled	2.4	> 73%
chinese, dried	2.3	> 71%
japanese, roasted	2.1	> 68%
european, boiled and steamed	1.7	> 60%
chinese, roasted	1.5	> 54%
japanese, raw	1.4	> 53%
chinese, raw	1.4	> 52%
european, raw, unpeeled	1.0	> 41%
chinese, boiled and steamed	1.0	> 40%
european, raw, peeled	0.9	> 39%
european, roasted	0.9	> 38%
japanese, boiled and steamed	0.5	> 24%

Variant	Magnesium (mg)	All foods
chinese, dried	137.0	> 95%
japanese, dried	115.0	> 94%
chinese, roasted	90.0	> 91%
chinese, raw	84.0	> 91%
european, dried, peeled	74.0	> 90%
european, dried, unpeeled	74.0	> 90%
japanese, roasted	64.0	> 88%
chinese, boiled and steamed	58.0	> 87%
european, boiled and steamed	54.0	> 86%
japanese, raw	49.0	> 85%
european, roasted	33.0	> 77%
european, raw, unpeeled	32.0	> 76%
european, raw, peeled	30.0	> 74%
japanese, boiled and steamed	18.0	> 36%

Variant	Zinc (mg)	All foods
japanese, dried	2.6	> 70%
japanese, roasted	1.4	> 57%
chinese, dried	1.4	> 56%
japanese, raw	1.1	> 51%
chinese, roasted	0.9	> 47%
chinese, raw	0.9	> 45%
chinese, boiled and steamed	0.6	> 36%
european, roasted	0.6	> 35%
european, raw, unpeeled	0.5	> 33%
european, raw, peeled	0.5	> 31%
japanese, boiled and steamed	0.4	> 27%
european, dried, peeled	0.3	> 24%
european, dried, unpeeled	0.3	> 24%
european, boiled and steamed	0.3	> 19%

Variant	Calcium (mg)	All foods
japanese, dried	72.0	> 76%
european, dried, unpeeled	67.0	> 75%
european, dried, peeled	64.0	> 74%
european, boiled and steamed	46.0	> 68%
japanese, roasted	35.0	> 62%
japanese, raw	31.0	> 59%
chinese, dried	29.0	> 58%
european, roasted	29.0	> 58%
european, raw, unpeeled	27.0	> 57%
chinese, roasted	19.0	> 47%
european, raw, peeled	19.0	> 47%
chinese, raw	18.0	> 45%
chinese, boiled and steamed	12.0	> 31%
japanese, boiled and steamed	11.0	> 28%

Variant	Potassium (mg)	All foods
european, dried, peeled	991.0	> 97%
european, dried, unpeeled	986.0	> 97%
japanese, dried	768.0	> 96%
chinese, dried	726.0	> 96%
european, boiled and steamed	715.0	> 96%
european, roasted	592.0	> 94%
european, raw, unpeeled	518.0	> 92%
european, raw, peeled	484.0	> 91%
chinese, roasted	477.0	> 90%
chinese, raw	447.0	> 89%
japanese, roasted	427.0	> 87%
japanese, raw	329.0	> 72%
chinese, boiled and steamed	306.0	> 66%
japanese, boiled and steamed	119.0	> 20%

Variant	Phosphorus (mg)	All foods
european, dried, unpeeled	175.0	> 56%
japanese, dried	169.0	> 54%
chinese, dried	155.0	> 50%
european, dried, peeled	137.0	> 46%
european, roasted	107.0	> 38%
chinese, roasted	102.0	> 37%
european, boiled and steamed	99.0	> 36%
chinese, raw	96.0	> 35%
european, raw, unpeeled	93.0	> 34%
japanese, roasted	93.0	> 34%
japanese, raw	72.0	> 29%
chinese, boiled and steamed	66.0	> 28%
european, raw, peeled	38.0	> 19%
japanese, boiled and steamed	26.0	> 14%

Variant	Dietary Fiber (g)	All foods
european, dried, unpeeled	11.7	> 95%
european, raw, unpeeled	8.1	> 89%
european, roasted	5.1	> 80%
chinese, boiled and steamed	trace	n/a
chinese, dried	trace	n/a
chinese, raw	trace	n/a
chinese, roasted	trace	n/a
european, boiled and steamed	trace	n/a
european, dried, peeled	trace	n/a
european, raw, peeled	trace	n/a
japanese, boiled and steamed	trace	n/a
japanese, dried	trace	n/a
japanese, raw	trace	n/a
japanese, roasted	trace	n/a

Variant	Vitamin C (mg)	All foods
japanese, dried	61.3	> 95%
chinese, dried	58.5	> 94%
european, raw, unpeeled	43.0	> 91%
european, raw, peeled	40.2	> 90%
chinese, roasted	38.4	> 90%
chinese, raw	36.0	> 89%
japanese, roasted	28.0	> 85%
european, boiled and steamed	26.7	> 84%
japanese, raw	26.3	> 83%
european, roasted	26.0	> 83%
chinese, boiled and steamed	24.7	> 82%
european, dried, peeled	15.1	> 73%
european, dried, unpeeled	15.0	> 73%
japanese, boiled and steamed	9.5	> 65%

Variant	Vitamin E (mg)	All foods
european, roasted	0.5	> 62%
chinese, boiled and steamed	trace	n/a
chinese, dried	trace	n/a
chinese, raw	trace	n/a
chinese, roasted	trace	n/a
european, boiled and steamed	trace	n/a
european, dried, peeled	trace	n/a
european, dried, unpeeled	trace	n/a
european, raw, peeled	trace	n/a
european, raw, unpeeled	trace	n/a
japanese, boiled and steamed	trace	n/a
japanese, dried	trace	n/a
japanese, raw	trace	n/a
japanese, roasted	trace	n/a

Variant	Folate (µg)	All foods
chinese, dried	110.0	> 88%
european, dried, peeled	110.0	> 88%
european, dried, unpeeled	109.0	> 88%
japanese, dried	109.0	> 88%
chinese, roasted	72.0	> 82%
european, roasted	70.0	> 81%
chinese, raw	68.0	> 81%
european, raw, unpeeled	62.0	> 80%
japanese, roasted	59.0	> 79%
european, raw, peeled	58.0	> 79%
japanese, raw	47.0	> 76%
chinese, boiled and steamed	46.0	> 76%
european, boiled and steamed	38.0	> 73%
japanese, boiled and steamed	17.0	> 58%

Variant	Choline (mg)	All foods
european, roasted	1.5	> 5%
chinese, boiled and steamed	trace	n/a
chinese, dried	trace	n/a
chinese, raw	trace	n/a
chinese, roasted	trace	n/a
european, boiled and steamed	trace	n/a
european, dried, peeled	trace	n/a
european, dried, unpeeled	trace	n/a
european, raw, peeled	trace	n/a
european, raw, unpeeled	trace	n/a
japanese, boiled and steamed	trace	n/a
japanese, dried	trace	n/a
japanese, raw	trace	n/a
japanese, roasted	trace	n/a