This week’s Nutrition Diva podcast is all about the pili nut, the latest entry into the superfood derby. Below is a chart showing how they stack up to other nuts nutritionally.
| 1 oz/30 g provides: | Pili nuts | Almonds | Walnut | Peanut | Cashew | Macadamia | Coconut |
|---|---|---|---|---|---|---|---|
| Calories | 200 | 164 | 185 | 161 | 157 | 204 | 101 |
| Fat | 22 g | 14 g | 18 g | 14 g | 12.5 g | 21.5 g | 9.5 g |
| Saturated | 10 g | 1 g | 2 g | 2 g | 2 g | 3 g | 8.5 g |
| Monounsat. | 10 g | 9 g | 2.5 g | 7 g | 7 g | 17 g | 1.4 g |
| Omega 3 | -- | -- | 2.5 mg | -- | -- | -- | -- |
| Protein | 3 g | 6 g | 4 g | 7.5 g | 5 g | 2 g | 1 g |
| Fiber | 1 g | 3.5 g | 2 g | 2.5 g | 1 g | 2 g | 2.5 g |
| Vitamin E | 10 mg | 7 mg | 0 | 2 mg | -- | -- | - |
| Calcium | 40 mg | 76 mg | 28 mg | 26 mg | 10 mg | 24 mg | 4 mg |
| Magnesium | 85 mg | 76 mg | 45 mg | 48 mg | 83 mg | 37 mg | 9 mg |