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  6. Pine nuts vs. Hickory nut

Pine nuts vs. Hickory nut — In-Depth Nutrition Comparison

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What are the differences between Pine nuts and Hickory nut?

  • Pine nuts are higher in Manganese, Copper, Iron, Phosphorus, Vitamin B3, Zinc, and Magnesium, yet Hickory nut are higher in Vitamin B1, Vitamin B5, and Selenium.
  • Pine nuts' daily need coverage for Manganese is 182% more.
  • Pine nuts have 5 times more Vitamin B3 than Hickory nut. While Pine nuts have 4.387mg of Vitamin B3, Hickory nut have only 0.907mg.

We used Nuts, pine nuts, dried and Nuts, hickorynuts, dried types in this article.

Infographic

Pine nuts vs Hickory nut 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.
Pine nuts
Pine nuts
7
:
3
Hickory nut
Hickory nut
Contains more Iron +160.8%
Contains more Magnesium +45.1%
Contains more Phosphorus +71.1%
Contains more Potassium +36.9%
Contains more Zinc +49.7%
Contains more Copper +79.4%
Contains more Manganese +90.9%
Contains more Calcium +281.3%
Contains less Sodium -50%
Contains more Selenium +1057.1%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Hickory nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 80% 124% 144% 39% 1% 118% 246% 602% 45%
Contains more Iron +160.8%
Contains more Magnesium +45.1%
Contains more Phosphorus +71.1%
Contains more Potassium +36.9%
Contains more Zinc +49.7%
Contains more Copper +79.4%
Contains more Manganese +90.9%
Contains more Calcium +281.3%
Contains less Sodium -50%
Contains more Selenium +1057.1%

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.
Pine nuts
Pine nuts
4
:
6
Hickory nut
Hickory nut
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +383.7%
Contains more Vitamin A +351.7%
Contains more Vitamin C +150%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B5 +457.8%
Contains more Vitamin B6 +104.3%
Contains more Folate +17.6%
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%
Hickory nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 7% 217% 31% 18% 105% 45% 30% 0% 0%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +383.7%
Contains more Vitamin A +351.7%
Contains more Vitamin C +150%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B5 +457.8%
Contains more Vitamin B6 +104.3%
Contains more Folate +17.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
3
:
2
Hickory nut
Hickory nut
Contains more Other +28.4%
Contains more Carbs +39.5%
Contains more Water +16.2%
Equal in Protein - 12.72
Equal in Fats - 64.37
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
Hickory nut
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 g
Contains more Other +28.4%
Contains more Carbs +39.5%
Contains more Water +16.2%
Equal in Protein - 12.72
Equal in Fats - 64.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
1
Hickory nut
Hickory nut
Contains less Saturated Fat -30.4%
Contains more Polyunsaturated fat +55.7%
Contains more Monounsaturated Fat +73.8%
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Hickory nut
11% 53% 36%
Saturated Fat: 7.038 g
Monounsaturated Fat: 32.611 g
Polyunsaturated fat: 21.886 g
Contains less Saturated Fat -30.4%
Contains more Polyunsaturated fat +55.7%
Contains more Monounsaturated Fat +73.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pine nuts Hickory nut Opinion
Net carbs 9.38g 11.85g Hickory nut
Protein 13.69g 12.72g Pine nuts
Fats 68.37g 64.37g Pine nuts
Carbs 13.08g 18.25g Hickory nut
Calories 673kcal 657kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g Hickory nut
Fiber 3.7g 6.4g Hickory nut
Calcium 16mg 61mg Hickory nut
Iron 5.53mg 2.12mg Pine nuts
Magnesium 251mg 173mg Pine nuts
Phosphorus 575mg 336mg Pine nuts
Potassium 597mg 436mg Pine nuts
Sodium 2mg 1mg Hickory nut
Zinc 6.45mg 4.31mg Pine nuts
Copper 1.324mg 0.738mg Pine nuts
Manganese 8.802mg 4.61mg Pine nuts
Selenium 0.7µg 8.1µg Hickory nut
Vitamin A 29IU 131IU Hickory nut
Vitamin A RAE 1µg 7µg Hickory nut
Vitamin E 9.33mg Pine nuts
Vitamin C 0.8mg 2mg Hickory nut
Vitamin B1 0.364mg 0.867mg Hickory nut
Vitamin B2 0.227mg 0.131mg Pine nuts
Vitamin B3 4.387mg 0.907mg Pine nuts
Vitamin B5 0.313mg 1.746mg Hickory nut
Vitamin B6 0.094mg 0.192mg Hickory nut
Folate 34µg 40µg Hickory nut
Vitamin K 53.9µg Pine nuts
Tryptophan 0.107mg 0.139mg Hickory nut
Threonine 0.37mg 0.422mg Hickory nut
Isoleucine 0.542mg 0.576mg Hickory nut
Leucine 0.991mg 1.027mg Hickory nut
Lysine 0.54mg 0.497mg Pine nuts
Methionine 0.259mg 0.3mg Hickory nut
Phenylalanine 0.524mg 0.713mg Hickory nut
Valine 0.687mg 0.73mg Hickory nut
Histidine 0.341mg 0.389mg Hickory nut
Saturated Fat 4.899g 7.038g Pine nuts
Monounsaturated Fat 18.764g 32.611g Hickory nut
Polyunsaturated fat 34.071g 21.886g 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
Pine nuts Hickory nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
51%
Pine nuts
38%
Hickory nut
Minerals Daily Need Coverage Score
246%
Pine nuts
141%
Hickory nut

Comparison summary

Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 2.139g)
Which food is lower in Sugar?
Hickory nut
Hickory nut is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Hickory nut
Hickory nut contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients
  2. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/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.