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  6. Mixed nuts vs. Pine nuts

Mixed nuts vs. Pine nuts — In-Depth Nutrition Comparison

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The main differences between Mixed nuts and Pine nuts

  • Mixed nuts are richer in Selenium, Vitamin B3, and Vitamin B6, yet Pine nuts are richer in Manganese, Copper, Vitamin K, Iron, Zinc, and Phosphorus.
  • Daily need coverage for Manganese from Pine nuts is 294% higher.
  • Mixed nuts contain 48 times more Selenium than Pine nuts. Mixed nuts contain 33.9µg of Selenium, while Pine nuts contain 0.7µg.
  • Pine nuts contain less Saturated Fat.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Nuts, pine nuts, dried.

Infographic

Mixed nuts vs Pine nuts infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mixed nuts
Mixed nuts
3
:
7
Pine nuts
Pine nuts
Contains more Calcium +631.3%
Contains more Selenium +4742.9%
Contains more Iron +111.9%
Contains more Phosphorus +26.1%
Contains less Sodium -60%
Contains more Zinc +92%
Contains more Copper +46%
Contains more Manganese +331.5%
Equal in Magnesium - 251
Equal in Potassium - 597
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +631.3%
Contains more Selenium +4742.9%
Contains more Iron +111.9%
Contains more Phosphorus +26.1%
Contains less Sodium -60%
Contains more Zinc +92%
Contains more Copper +46%
Contains more Manganese +331.5%
Equal in Magnesium - 251
Equal in Potassium - 597

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mixed nuts
Mixed nuts
4
:
6
Pine nuts
Pine nuts
Contains more Vitamin B3 +75.7%
Contains more Vitamin B5 +264.2%
Contains more Vitamin B6 +274.5%
Contains more Folate +144.1%
Contains more Vitamin A +866.7%
Contains more Vitamin E +19.3%
Contains more Vitamin C +60%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B2 +15.8%
Contains more Vitamin K +845.6%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B5 +264.2%
Contains more Vitamin B6 +274.5%
Contains more Folate +144.1%
Contains more Vitamin A +866.7%
Contains more Vitamin E +19.3%
Contains more Vitamin C +60%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B2 +15.8%
Contains more Vitamin K +845.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mixed nuts
Mixed nuts
3
:
2
Pine nuts
Pine nuts
Contains more Protein +46.4%
Contains more Carbs +60.9%
Contains more Other +11.6%
Contains more Fats +26.7%
Equal in Water - 2.28
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Protein +46.4%
Contains more Carbs +60.9%
Contains more Other +11.6%
Contains more Fats +26.7%
Equal in Water - 2.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
1
:
2
Pine nuts
Pine nuts
Contains more Monounsaturated Fat +51.8%
Contains less Saturated Fat -43.8%
Contains more Polyunsaturated fat +133.2%
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains more Monounsaturated Fat +51.8%
Contains less Saturated Fat -43.8%
Contains more Polyunsaturated fat +133.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
2
:
2
Pine nuts
Pine nuts
Contains more Starch +193.7%
Contains more Sucrose +20.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Mixed nuts
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pine nuts
28% 69%
Starch: 1.43 g
Sucrose: 3.45 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +193.7%
Contains more Sucrose +20.3%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Pine nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Pine nuts Opinion
Net carbs 14.05g 9.38g Mixed nuts
Protein 20.04g 13.69g Mixed nuts
Fats 53.95g 68.37g Pine nuts
Carbs 21.05g 13.08g Mixed nuts
Calories 607kcal 673kcal Pine nuts
Starch 4.2g 1.43g Mixed nuts
Fructose 0g 0.07g Pine nuts
Sugar 4.15g 3.59g Pine nuts
Fiber 7g 3.7g Mixed nuts
Calcium 117mg 16mg Mixed nuts
Iron 2.61mg 5.53mg Pine nuts
Magnesium 229mg 251mg Pine nuts
Phosphorus 456mg 575mg Pine nuts
Potassium 632mg 597mg Mixed nuts
Sodium 5mg 2mg Pine nuts
Zinc 3.36mg 6.45mg Pine nuts
Copper 0.907mg 1.324mg Pine nuts
Manganese 2.04mg 8.802mg Pine nuts
Selenium 33.9µg 0.7µg Mixed nuts
Vitamin A 3IU 29IU Pine nuts
Vitamin A RAE 0µg 1µg Pine nuts
Vitamin E 7.82mg 9.33mg Pine nuts
Vitamin C 0.5mg 0.8mg Pine nuts
Vitamin B1 0.189mg 0.364mg Pine nuts
Vitamin B2 0.196mg 0.227mg Pine nuts
Vitamin B3 7.709mg 4.387mg Mixed nuts
Vitamin B5 1.14mg 0.313mg Mixed nuts
Vitamin B6 0.352mg 0.094mg Mixed nuts
Folate 83µg 34µg Mixed nuts
Vitamin K 5.7µg 53.9µg Pine nuts
Tryptophan 0.22mg 0.107mg Mixed nuts
Threonine 0.703mg 0.37mg Mixed nuts
Isoleucine 0.826mg 0.542mg Mixed nuts
Leucine 1.656mg 0.991mg Mixed nuts
Lysine 0.782mg 0.54mg Mixed nuts
Methionine 0.283mg 0.259mg Mixed nuts
Phenylalanine 1.182mg 0.524mg Mixed nuts
Valine 1.001mg 0.687mg Mixed nuts
Histidine 0.572mg 0.341mg Mixed nuts
Trans Fat 0.055g Pine nuts
Saturated Fat 8.711g 4.899g Pine nuts
Omega-3 - EPA 0.005g 0g Mixed nuts
Monounsaturated Fat 28.488g 18.764g Mixed nuts
Polyunsaturated fat 14.612g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0.013g 0.404g Pine nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-6 - Gamma-linoleic acid 0g 0.052g Pine nuts
Omega-3 - ALA 0.082g 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Pine nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Mixed nuts
51%
Pine nuts
Minerals Daily Need Coverage Score
139%
Mixed nuts
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 3.812g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 24)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.