Pecan vs. Pine nuts — In-Depth Nutrition Comparison
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How are Pecan and Pine nuts different?
- Pecan is higher in Vitamin B1, and Fiber, however, Pine nuts are richer in Manganese, Vitamin E , Phosphorus, Vitamin K, Iron, Magnesium, Vitamin B3, and Zinc.
- Daily need coverage for Manganese from Pine nuts is 187% higher.
- Pecan contains 3 times more Fiber than Pine nuts. While Pecan contains 9.6g of Fiber, Pine nuts contain only 3.7g.
Nuts, pecans and Nuts, pine nuts, dried are the varieties used in this article.
Infographic
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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.
Contains
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Calcium
+337.5%
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Sodium
-100%
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Selenium
+442.9%
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Iron
+118.6%
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Magnesium
+107.4%
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Phosphorus
+107.6%
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Potassium
+45.6%
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Zinc
+42.4%
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Copper
+10.3%
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Manganese
+95.6%
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Calcium
+337.5%
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Sodium
-100%
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Selenium
+442.9%
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Iron
+118.6%
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Magnesium
+107.4%
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Phosphorus
+107.6%
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Potassium
+45.6%
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Zinc
+42.4%
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Copper
+10.3%
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Manganese
+95.6%
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.
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Vitamin A
+93.1%
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Vitamin C
+37.5%
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Vitamin B1
+81.3%
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Vitamin B5
+175.7%
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Vitamin B6
+123.4%
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Vitamin E
+566.4%
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Vitamin B2
+74.6%
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Vitamin B3
+275.9%
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Folate
+54.5%
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Vitamin K
+1440%
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Vitamin A
+93.1%
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Vitamin C
+37.5%
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Vitamin B1
+81.3%
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Vitamin B5
+175.7%
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Vitamin B6
+123.4%
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Vitamin E
+566.4%
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Vitamin B2
+74.6%
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Vitamin B3
+275.9%
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Folate
+54.5%
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Vitamin K
+1440%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+54.4%
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Protein
+49.3%
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Other
+74.3%
Equal in Fats - 68.37
Equal in Carbs - 13.08
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Water
+54.4%
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Protein
+49.3%
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Other
+74.3%
Equal in Fats - 68.37
Equal in Carbs - 13.08
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+117.4%
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Saturated Fat
-20.7%
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Polyunsaturated fat
+57.6%
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Monounsaturated Fat
+117.4%
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Saturated Fat
-20.7%
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Polyunsaturated fat
+57.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+13%
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Starch
+210.9%
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Glucose
+75%
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Fructose
+75%
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Sucrose
+13%
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Starch
+210.9%
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Glucose
+75%
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Fructose
+75%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.26g | 9.38g |
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| Protein | 9.17g | 13.69g |
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| Fats | 71.97g | 68.37g |
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| Carbs | 13.86g | 13.08g |
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| Calories | 691kcal | 673kcal |
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| Starch | 0.46g | 1.43g |
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| Fructose | 0.04g | 0.07g |
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| Sugar | 3.97g | 3.59g |
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| Fiber | 9.6g | 3.7g |
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| Calcium | 70mg | 16mg |
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| Iron | 2.53mg | 5.53mg |
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| Magnesium | 121mg | 251mg |
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| Phosphorus | 277mg | 575mg |
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| Potassium | 410mg | 597mg |
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| Sodium | 0mg | 2mg |
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| Zinc | 4.53mg | 6.45mg |
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| Copper | 1.2mg | 1.324mg |
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| Manganese | 4.5mg | 8.802mg |
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| Selenium | 3.8µg | 0.7µg |
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| Vitamin A | 56IU | 29IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 1.4mg | 9.33mg |
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| Vitamin C | 1.1mg | 0.8mg |
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| Vitamin B1 | 0.66mg | 0.364mg |
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| Vitamin B2 | 0.13mg | 0.227mg |
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| Vitamin B3 | 1.167mg | 4.387mg |
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| Vitamin B5 | 0.863mg | 0.313mg |
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| Vitamin B6 | 0.21mg | 0.094mg |
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| Folate | 22µg | 34µg |
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| Vitamin K | 3.5µg | 53.9µg |
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| Tryptophan | 0.093mg | 0.107mg |
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| Threonine | 0.306mg | 0.37mg |
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| Isoleucine | 0.336mg | 0.542mg |
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| Leucine | 0.598mg | 0.991mg |
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| Lysine | 0.287mg | 0.54mg |
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| Methionine | 0.183mg | 0.259mg |
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| Phenylalanine | 0.426mg | 0.524mg |
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| Valine | 0.411mg | 0.687mg |
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| Histidine | 0.262mg | 0.341mg |
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| Saturated Fat | 6.18g | 4.899g |
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| Monounsaturated Fat | 40.801g | 18.764g |
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| Polyunsaturated fat | 21.614g | 34.071g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.404g |
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| Omega-6 - Gamma-linoleic acid | 0.052g |
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| Omega-3 - ALA | 0.112g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
31%
51%
Minerals Daily Need Coverage Score
149%
246%
Comparison summary
Which food is lower in Sugar?
Pine nuts is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Pine nuts is lower in Saturated Fat (difference - 1.281g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Pine nuts is cheaper (difference - $3)
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
Which food contains less Sodium?
Pecan contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.