Latest food articles – Page 63

Green vs. black olives: what is different?

Green and black olives are not necessarily different species. Green olives are generally picked before full ripeness; black olives may be harvested ripe or darkened through processing, depending on style. In two USDA references, green olives provide 145 calories, 15.3 g fat and 1,556 mg sodium per 100 g, while ripe canned olives provide 116 calories, 10.9 g fat and 735 mg sodium. Those differences come from variety, ripeness, curing and brine—not color alone.

4 min read

Nuts & seeds · Nutrition & composition

Peanuts vs. almonds: nutrition differences

Peanuts and almonds are very similar in a realistic serving. At 30 g, raw peanuts provide about 165 calories, 7.0 g protein, 13.0 g fat and 2.4 g fiber; raw almonds about 175 calories, 6.5 g protein, 15.3 g fat and 3.2 g fiber. Peanuts edge ahead in protein, while almonds provide more fiber, calcium and magnesium.

4 min read

Nuts & seeds · Nutrition & composition

Pistachios vs. almonds: nutrition differences

Pistachios and almonds are close in calories and protein: per 30 g, raw pistachios provide about 168 calories and 6.2 g protein, while raw almonds provide about 175 calories and 6.5 g. In current USDA Foundation references, almonds provide more fiber and magnesium; pistachios provide more potassium. There is no overall nutritional winner.

3 min read

Nuts & seeds · Nutrition & composition

Seeds highest in magnesium, calcium and iron

No single seed wins every mineral. Per 30 g, hulled hemp provides about 210 mg magnesium and pumpkin seeds about 150 mg. For calcium, whole sesame stands out at roughly 293 mg and chia at 189 mg. Whole sesame also leads iron at about 4.4 mg per 30 g. Hull removal and processing can dramatically change sesame calcium.

4 min read

Nuts & seeds · Nutrition & composition

Tahini vs. peanut butter

At an equal 30 g serving, the tahini reference provides about 209 calories, 5.9 g protein, 18.7 g fat, 2.5 g fiber and 107 mg magnesium. Peanut butter provides about 177 calories, 7.2 g protein, 14.8 g fat, 1.9 g fiber and 58 mg magnesium. Peanut butter leads in protein; tahini stands out for iron and magnesium, although brands can shift the result.

4 min read

Nuts & seeds · Nutrition & composition

Peanut butter vs. almond butter

In an equal 32 g serving, the USDA peanut-butter reference provides about 188 calories, 7.7 g protein, 15.8 g fat and 2.0 g fiber. Almond butter provides about 206 calories, 6.7 g protein, 17.0 g fat and 3.1 g fiber. Peanut butter leads slightly in protein; almond butter provides more fiber, calcium, magnesium and vitamin E.

4 min read

Legumes & soy · Nutrition concepts

Is a peanut a nut or a legume?

Botanically, peanuts are legumes. Arachis hypogaea belongs to the Fabaceae family, alongside peas and beans, and its seeds develop inside pods underground. Nutritionally and culinarily, peanuts behave more like tree nuts because they are dry, energy-dense and rich in fat and protein, which is why grocery stores often group them with almonds and pistachios.

4 min read

Nuts & seeds · Nutrition & composition

Chia vs. hemp seeds

Chia and hulled hemp seeds are both nutrient-dense, but they excel in different areas. Per 30 g, chia provides about 146 calories, 5.0 g protein, 10.3 g fiber and 5.3 g ALA omega-3; hulled hemp provides about 166 calories, 9.5 g protein, 1.2 g fiber and 2.6 g ALA. Hemp also leads in magnesium at about 210 mg per 30 g versus 101 mg in chia.

4 min read

Nuts & seeds · Nutrition & composition

Sesame seeds: calcium, protein and fats

Whole dried sesame is extremely concentrated: per 100 g it provides about 573 calories, 17.7 g protein, 49.7 g fat, 11.8 g fiber and 975 mg calcium. But 100 g is not a typical sprinkle. At 10 g, that becomes about 57 calories, 1.8 g protein and 98 mg calcium. The hull also matters greatly, so hulled seeds and tahini can contain far less calcium than the whole-seed reference.

4 min read

Nuts & seeds · Nutrition & composition

Tahini: what it is and what it provides nutritionally

Tahini is a paste made by grinding sesame seeds. It is highly concentrated: the USDA reference used here provides 697 calories, 19.7 g protein, 62.4 g fat and 8.4 g fiber per 100 g. In a 30 g portion, that is about 209 calories, 5.9 g protein, 18.7 g fat and 2.5 g fiber. Mineral content, especially calcium, varies substantially with seed type and hull removal.

4 min read

Nuts & seeds · Nutrition & composition

Pumpkin seeds vs. sunflower seeds

Using roasted unsalted references and a 30 g serving, pumpkin seeds provide about 172 calories, 9.0 g protein, 2.0 g fiber and 165 mg magnesium; sunflower seeds provide about 175 calories, 5.8 g protein, 3.3 g fiber and roughly 7.8 mg vitamin E. Pumpkin seeds lead in protein, magnesium and zinc; sunflower seeds lead in fiber and vitamin E.

4 min read

Drinks · Nutrition & composition

Coffee, tea, yerba mate and matcha: caffeine comparison

There is no universal cup. As a broad guide, the FDA lists brewed coffee at about 80–100 mg caffeine per 8 fl oz and green or black tea at 30–50 mg. Two grams of matcha could provide roughly 38–89 mg based on published dry-powder analyses; a yerba-mate review reports about 80 mg in a 150 ml cup, with repeated traditional pours potentially raising the session total much higher.

4 min read

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Latest articles

Green vs. black olives: what is different?

Peanuts vs. almonds: nutrition differences

Pistachios vs. almonds: nutrition differences

Seeds highest in magnesium, calcium and iron

Tahini vs. peanut butter

Peanut butter vs. almond butter

Is a peanut a nut or a legume?

Chia vs. hemp seeds

Sesame seeds: calcium, protein and fats

Tahini: what it is and what it provides nutritionally

Pumpkin seeds vs. sunflower seeds

Coffee, tea, yerba mate and matcha: caffeine comparison