Fonio vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Nuts, pecans, halves, raw is higher in more vitamins & minerals

Calories (kcal)

Fonio —
Nuts —

Protein (g)

Fonio 7.17
Nuts 9.96

Carbs (g)

Fonio 81.3
Nuts 12.7

Fat (g)

Fonio 1.69
Nuts 73.3

Fiber (g)

Fonio 2.20
Nuts 5.79

Quick answers

Which has more protein?

Nuts, pecans, halves, raw — 9.96g vs 7.17g per 100g.

Which is more nutrient-dense?

Nuts, pecans, halves, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Fonio Nuts
Macronutrients
Water 9.37 g 2.62 g
Protein 7.17 g 9.96 g
Total lipid (fat) 1.69 g 73.3 g
Carbohydrate, by difference 81.3 g 12.7 g
Fiber, total dietary 2.20 g 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) 0.086 mg 0.548 mg
Niacin (Vitamin B3) 0.716 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.025 mg 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 11.6 mg 54.8 mg
Iron, Fe 2.66 mg 2.37 mg
Magnesium, Mg 39.1 mg 103 mg
Phosphorus, P 93.2 mg 253 mg
Potassium, K 43.8 mg 360 mg
Sodium, Na 2.97 mg 0 mg
Zinc, Zn 1.85 mg 3.93 mg
Copper, Cu 0.360 mg 0.906 mg
Manganese, Mn 0.418 mg 2.28 mg
Other Nutrients
Energy (Atwater General Factors) 369 kcal 750 kcal
Energy (Atwater Specific Factors) 377 kcal 700 kcal
Nitrogen 1.15 g 1.88 g
Ash 0.460 g 1.44 g
Starch 78.2 g —
Molybdenum, Mo — 15.6 ug
Biotin 4.81 ug 22.7 ug
Betaine — 0.700 mg
Vitamin K1 — Phylloquinone — 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
Fatty acids, total polyunsaturated — 22.9 g
Tryptophan (EAA) — 0.115 g
Threonine (EAA) — 0.303 g
Isoleucine (EAA, BCAA) — 0.365 g
Leucine (EAA, BCAA) — 0.670 g
Lysine (EAA) — 0.320 g
Methionine (EAA) — 0.168 g
Phenylalanine (EAA) — 0.463 g
Tyrosine (conditionally essential) — 0.313 g
Valine (EAA, BCAA) — 0.435 g
Arginine (conditionally essential) — 1.36 g
Histidine (EAA) — 0.262 g
Alanine — 0.438 g
Aspartic acid — 0.870 g
Glutamic acid — 2.50 g
Glycine (conditionally essential) — 0.493 g
Proline (conditionally essential) — 0.610 g
Serine — 0.540 g
Hydroxyproline — 0 g
Cysteine — 0.305 g
Daidzein — 0 mg
Genistein — 0 mg
Proanthocyanidin dimers — 42.1 mg
Proanthocyanidin trimers — 26.0 mg
Proanthocyanidin 4-6mers — 101 mg
Proanthocyanidin 7-10mers — 84.2 mg
Proanthocyanidin polymers (>10mers) — 223 mg
Apigenin — 0 mg
Luteolin — 0 mg
Myricetin — 0 mg
Quercetin — 0 mg
Flavonoids
(-)-Epicatechin — 0.820 mg
(-)-Epicatechin 3-gallate — 0 mg
(-)-Epigallocatechin — 5.63 mg
(-)-Epigallocatechin 3-gallate — 2.30 mg
(+)-Catechin — 7.24 mg
(+)-Gallocatechin — 0 mg
Choline
Choline from glycerophoshocholine — 6.10 mg
Choline from phosphatidylcholine — 23.0 mg
Choline from phosphocholine — 1.30 mg
Choline from sphingomyelin — 0 mg
Free Choline — 9.70 mg
Total Choline — 41.0 mg
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones — 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Fonio, grain, dry, raw nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K -88% in Fonio, grain, dry, raw Vitamin B-6 — Pyridoxine -85% in Fonio, grain, dry, raw Thiamin (Vitamin B1) -84% in Fonio, grain, dry, raw Manganese, Mn -82% in Fonio, grain, dry, raw

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