Pine nuts vs. Nutmeg — In-Depth Nutrition Comparison
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Important differences between Pine nuts and Nutmeg
- Pine nuts have more Manganese, Vitamin E , Phosphorus, Vitamin K, Zinc, Copper, Iron, and Vitamin B3, however, Nutmeg have more Fiber.
- Pine nuts' daily need coverage for Manganese is 257% more.
- Pine nuts are lower in Saturated Fat.
The food varieties used in the comparison are Nuts, pine nuts, dried and Spices, nutmeg, ground.
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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Iron
+81.9%
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Magnesium
+37.2%
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Phosphorus
+170%
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Potassium
+70.6%
Contains
less
Sodium
-87.5%
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Zinc
+200%
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Copper
+28.9%
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Manganese
+203.5%
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Calcium
+1050%
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Selenium
+128.6%
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Iron
+81.9%
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Magnesium
+37.2%
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Phosphorus
+170%
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Potassium
+70.6%
Contains
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Sodium
-87.5%
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Zinc
+200%
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Copper
+28.9%
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Manganese
+203.5%
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Calcium
+1050%
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Selenium
+128.6%
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 E
+∞%
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Vitamin B2
+298.2%
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Vitamin B3
+237.7%
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Vitamin K
+∞%
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Vitamin A
+251.7%
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Vitamin C
+275%
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Vitamin B6
+70.2%
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Folate
+123.5%
Equal in Vitamin B1 - 0.346
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Vitamin E
+∞%
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Vitamin B2
+298.2%
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Vitamin B3
+237.7%
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Vitamin K
+∞%
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Vitamin A
+251.7%
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Vitamin C
+275%
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Vitamin B6
+70.2%
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Folate
+123.5%
Equal in Vitamin B1 - 0.346
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+134.4%
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Fats
+88.3%
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Other
+10.7%
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Carbs
+276.8%
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Water
+173.2%
Equal in Other - 2.33
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Protein
+134.4%
Contains
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Fats
+88.3%
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Other
+10.7%
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Carbs
+276.8%
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Water
+173.2%
Equal in Other - 2.33
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-81.1%
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Monounsaturated Fat
+482.7%
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Polyunsaturated fat
+9634.6%
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Saturated Fat
-81.1%
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Monounsaturated Fat
+482.7%
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Polyunsaturated fat
+9634.6%
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 Sodium |
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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 Sugar |
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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 | 9.38g | 28.49g |
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| Protein | 13.69g | 5.84g |
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| Fats | 68.37g | 36.31g |
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| Carbs | 13.08g | 49.29g |
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| Calories | 673kcal | 525kcal |
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| Starch | 1.43g |
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| Fructose | 0.07g |
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| Sugar | 3.59g | 2.99g |
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| Fiber | 3.7g | 20.8g |
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| Calcium | 16mg | 184mg |
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| Iron | 5.53mg | 3.04mg |
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| Magnesium | 251mg | 183mg |
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| Phosphorus | 575mg | 213mg |
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| Potassium | 597mg | 350mg |
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| Sodium | 2mg | 16mg |
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| Zinc | 6.45mg | 2.15mg |
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| Copper | 1.324mg | 1.027mg |
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| Manganese | 8.802mg | 2.9mg |
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| Selenium | 0.7µg | 1.6µg |
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| Vitamin A | 29IU | 102IU |
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| Vitamin A RAE | 1µg | 5µg |
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| Vitamin E | 9.33mg | 0mg |
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| Vitamin C | 0.8mg | 3mg |
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| Vitamin B1 | 0.364mg | 0.346mg |
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| Vitamin B2 | 0.227mg | 0.057mg |
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| Vitamin B3 | 4.387mg | 1.299mg |
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| Vitamin B5 | 0.313mg |
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| Vitamin B6 | 0.094mg | 0.16mg |
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| Folate | 34µg | 76µg |
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| Vitamin K | 53.9µg | 0µg |
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| Tryptophan | 0.107mg |
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| Threonine | 0.37mg |
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| Isoleucine | 0.542mg |
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| Leucine | 0.991mg |
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| Lysine | 0.54mg |
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| Methionine | 0.259mg |
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| Phenylalanine | 0.524mg |
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| Valine | 0.687mg |
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| Histidine | 0.341mg |
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| Saturated Fat | 4.899g | 25.94g |
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| Monounsaturated Fat | 18.764g | 3.22g |
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| Polyunsaturated fat | 34.071g | 0.35g |
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| Omega-6 - Eicosadienoic acid | 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
51%
20%
Minerals Daily Need Coverage Score
246%
121%
Comparison summary
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Pine nuts is lower in Saturated Fat (difference - 21.041g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Pine nuts is cheaper (difference - $6)
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
Which food is lower in Sugar?
Nutmeg is lower in Sugar (difference - 0.6g)
Which food contains less Cholesterol?
?
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.