Nuts and Seeds:

Peanuts and pumpkin seeds offer more protein.

Walnuts and Brazil nuts offer more of the healthy fats.

Almonds and chia seeds offer more fiber.

Hazelnuts, peanuts, and sunflower seeds offer more folate. 

Almonds, Brazil nuts, and pumpkin seeds offer more magnesium.

Are you or someone in your family allergic to tree nuts or peanuts?

Tree nuts and peanuts are good sources of omega-3 fatty acids. Other foods that have omega-3 fatty acids include: 

Chia seeds

Ground flaxseed

Seafood sources (salmon, tuna, sardines, herring, mackerel)

Soy foods