Nuts and Seeds Comparison Charts

We know that nuts and seeds are filled with good stuff for our bodies… but it can get a little confusing to decipher the goodness loaded into each variety.

For the most part, all nuts and seeds offer your body and brain benefits. But certain nuts and seeds favour the fibre, others power-up the protein, and some feature more fatty acids than others.

But which ones? And how much? And how do they compare?

Don’t worry, I’ve got it covered.

I’ve developed two charts for you for your reference. One is a Nut and Peanut Comparison Chart, which lists the macronutrients and micronutrients amounts of mainstream nuts and peanuts.

Nuts Comparison Chart - small

The other is the Seed Comparison Chart, which does the same, but with seeds.

Seeds Comparison Chart - small

To download the .pdf (which has both) click Nuts, Peanuts, Seeds Comparison Chart, and be sure to let me know if you have any questions.

And if it’s a matter of what to do with them? Here are some of my (seasonal) favourites on my site for inspiration:

Almonds: Cinnamon Maple Pear and Almond Butter Sandwich

Cashews: Roasted Pumpkin and Tomato Soup (see option below recipe)

WalnutsMaple Spiced Candied Nuts

Brazil NutsHomemade Pan-Fried Gnocchi with Brazil Nut Pesto

Pecans: Warm Quinoa with Apples, Raisins, and Pecans

PistachiosRaw Beet Salad with Ginger and Pistachios

Hazelnuts: Raw Cacao Buckwheat Granola

Peanuts: Peanut Butter Maple Cereal Bars

Sesame Seeds: Cocoa-Crusted Potato Wedges with Garlicky Tahini Dipping Sauce

Pumpkin Seeds: Maple Buckwheat Granola with Whipped Cream and Fresh Berries

Hemp SeedsFudge-Filled Chocolate-Coated Banana Pops

Sunflower SeedsTomato and Basil Tart with Sunflower Seed Cheese

Flax SeedsBaked Buttercup Macaroni

Chia SeedsThree Seed Crackers

From The Allergy-Free Cook Bakes Bread: Banana Nut Monkey Bread

From The Allergy-Free Cook Bakes Cakes and Cookies: …just realized, I’ve not posted samples form the book!

… and don’t you worry… I have a fantastic macadamia nut recipe coming soon!

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2 thoughts on “Nuts and Seeds Comparison Charts

    1. Laurie @ Whisking & Writing Post author

      Click on the part on the bottom which is a link to the .pdf, so you can download it or look at it for your own info. :)


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