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  6. Peanut vs. Pine nuts

Peanut vs. Pine nuts — In-Depth Nutrition Comparison

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The main differences between Peanut and Pine nuts

  • Peanut is richer in Folate, Vitamin B3, Vitamin B5, and Vitamin B1, yet Pine nuts are richer in Manganese, Vitamin K, Zinc, Phosphorus, Copper, and Magnesium.
  • Daily need coverage for Manganese from Pine nuts is 299% higher.
  • Peanut contains 7 times more Folate than Pine nuts. Peanut contains 240µg of Folate, while Pine nuts contain 34µg.

Food types used in this article are Peanuts, all types, raw and Nuts, pine nuts, dried.

Infographic

Peanut 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.
Peanut
Peanut
3
:
7
Pine nuts
Pine nuts
Contains more Calcium +475%
Contains more Potassium +18.1%
Contains more Selenium +928.6%
Contains more Iron +20.7%
Contains more Magnesium +49.4%
Contains more Phosphorus +52.9%
Contains less Sodium -88.9%
Contains more Zinc +97.2%
Contains more Copper +15.7%
Contains more Manganese +355.1%
Peanut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
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 +475%
Contains more Potassium +18.1%
Contains more Selenium +928.6%
Contains more Iron +20.7%
Contains more Magnesium +49.4%
Contains more Phosphorus +52.9%
Contains less Sodium -88.9%
Contains more Zinc +97.2%
Contains more Copper +15.7%
Contains more Manganese +355.1%

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.
Peanut
Peanut
5
:
5
Pine nuts
Pine nuts
Contains more Vitamin B1 +75.8%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +464.5%
Contains more Vitamin B6 +270.2%
Contains more Folate +605.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +12%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +68.1%
Contains more Vitamin K +∞%
Peanut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
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 B1 +75.8%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +464.5%
Contains more Vitamin B6 +270.2%
Contains more Folate +605.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +12%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +68.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
Peanut
3
:
2
Pine nuts
Pine nuts
Contains more Protein +88.5%
Contains more Carbs +23.3%
Contains more Water +185.1%
Contains more Fats +38.9%
Contains more Other +10.7%
Peanut
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 +88.5%
Contains more Carbs +23.3%
Contains more Water +185.1%
Contains more Fats +38.9%
Contains more Other +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
Peanut
1
:
2
Pine nuts
Pine nuts
Contains more Monounsaturated Fat +30.2%
Contains less Saturated Fat -22%
Contains more Polyunsaturated fat +119%
Peanut
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 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 +30.2%
Contains less Saturated Fat -22%
Contains more Polyunsaturated fat +119%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut 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 Peanut Pine nuts Opinion
Net carbs 7.63g 9.38g Pine nuts
Protein 25.8g 13.69g Peanut
Fats 49.24g 68.37g Pine nuts
Carbs 16.13g 13.08g Peanut
Calories 567kcal 673kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 4.72g 3.59g Pine nuts
Fiber 8.5g 3.7g Peanut
Calcium 92mg 16mg Peanut
Iron 4.58mg 5.53mg Pine nuts
Magnesium 168mg 251mg Pine nuts
Phosphorus 376mg 575mg Pine nuts
Potassium 705mg 597mg Peanut
Sodium 18mg 2mg Pine nuts
Zinc 3.27mg 6.45mg Pine nuts
Copper 1.144mg 1.324mg Pine nuts
Manganese 1.934mg 8.802mg Pine nuts
Selenium 7.2µg 0.7µg Peanut
Vitamin A 0IU 29IU Pine nuts
Vitamin A RAE 0µg 1µg Pine nuts
Vitamin E 8.33mg 9.33mg Pine nuts
Vitamin C 0mg 0.8mg Pine nuts
Vitamin B1 0.64mg 0.364mg Peanut
Vitamin B2 0.135mg 0.227mg Pine nuts
Vitamin B3 12.066mg 4.387mg Peanut
Vitamin B5 1.767mg 0.313mg Peanut
Vitamin B6 0.348mg 0.094mg Peanut
Folate 240µg 34µg Peanut
Vitamin K 0µg 53.9µg Pine nuts
Tryptophan 0.25mg 0.107mg Peanut
Threonine 0.883mg 0.37mg Peanut
Isoleucine 0.907mg 0.542mg Peanut
Leucine 1.672mg 0.991mg Peanut
Lysine 0.926mg 0.54mg Peanut
Methionine 0.317mg 0.259mg Peanut
Phenylalanine 1.377mg 0.524mg Peanut
Valine 1.082mg 0.687mg Peanut
Histidine 0.652mg 0.341mg Peanut
Saturated Fat 6.279g 4.899g Pine nuts
Monounsaturated Fat 24.426g 18.764g Peanut
Polyunsaturated fat 15.558g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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
79%
Peanut
51%
Pine nuts
Minerals Daily Need Coverage Score
131%
Peanut
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 1.38g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 13)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $2.8)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.