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  6. Pine nuts vs. Pecan

Pine nuts vs. Pecan — In-Depth Nutrition Comparison

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How are Pine nuts and Pecan different?

  • Pine nuts are higher in Manganese, Vitamin E , Phosphorus, Vitamin K, Iron, Magnesium, Vitamin B3, and Zinc, however, Pecan is richer in Vitamin B1, and Fiber.
  • Daily need coverage for Manganese from Pine nuts is 187% higher.
  • Pine nuts contain 15 times more Vitamin K than Pecan. While Pine nuts contain 53.9µg of Vitamin K, Pecan contains only 3.5µg.

Nuts, pine nuts, dried and Nuts, pecans are the varieties used in this article.

Infographic

Pine nuts vs Pecan 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
Pecan
Pecan
Contains more Iron +118.6%
Contains more Magnesium +107.4%
Contains more Phosphorus +107.6%
Contains more Potassium +45.6%
Contains more Zinc +42.4%
Contains more Copper +10.3%
Contains more Manganese +95.6%
Contains more Calcium +337.5%
Contains less Sodium -100%
Contains more Selenium +442.9%
Equal in Copper - 1.2
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Iron +118.6%
Contains more Magnesium +107.4%
Contains more Phosphorus +107.6%
Contains more Potassium +45.6%
Contains more Zinc +42.4%
Contains more Copper +10.3%
Contains more Manganese +95.6%
Contains more Calcium +337.5%
Contains less Sodium -100%
Contains more Selenium +442.9%
Equal in Copper - 1.2

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
5
:
5
Pecan
Pecan
Contains more Vitamin E +566.4%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +275.9%
Contains more Folate +54.5%
Contains more Vitamin K +1440%
Contains more Vitamin A +93.1%
Contains more Vitamin C +37.5%
Contains more Vitamin B1 +81.3%
Contains more Vitamin B5 +175.7%
Contains more Vitamin B6 +123.4%
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%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Contains more Vitamin E +566.4%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B3 +275.9%
Contains more Folate +54.5%
Contains more Vitamin K +1440%
Contains more Vitamin A +93.1%
Contains more Vitamin C +37.5%
Contains more Vitamin B1 +81.3%
Contains more Vitamin B5 +175.7%
Contains more Vitamin B6 +123.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
3
Pecan
Pecan
Contains more Protein +49.3%
Contains more Other +74.3%
Contains more Water +54.4%
Equal in Fats - 71.97
Equal in Carbs - 13.86
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
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more Protein +49.3%
Contains more Other +74.3%
Contains more Water +54.4%
Equal in Fats - 71.97
Equal in Carbs - 13.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
1
Pecan
Pecan
Contains less Saturated Fat -20.7%
Contains more Polyunsaturated fat +57.6%
Contains more Monounsaturated Fat +117.4%
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -20.7%
Contains more Polyunsaturated fat +57.6%
Contains more Monounsaturated Fat +117.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pine nuts
Pine nuts
3
:
1
Pecan
Pecan
Contains more Starch +210.9%
Contains more Glucose +75%
Contains more Fructose +75%
Contains more Sucrose +13%
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
Pecan
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +210.9%
Contains more Glucose +75%
Contains more Fructose +75%
Contains more Sucrose +13%

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 Pecan
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Pecan Opinion
Net carbs 9.38g 4.26g Pine nuts
Protein 13.69g 9.17g Pine nuts
Fats 68.37g 71.97g Pecan
Carbs 13.08g 13.86g Pecan
Calories 673kcal 691kcal Pecan
Starch 1.43g 0.46g Pine nuts
Fructose 0.07g 0.04g Pine nuts
Sugar 3.59g 3.97g Pine nuts
Fiber 3.7g 9.6g Pecan
Calcium 16mg 70mg Pecan
Iron 5.53mg 2.53mg Pine nuts
Magnesium 251mg 121mg Pine nuts
Phosphorus 575mg 277mg Pine nuts
Potassium 597mg 410mg Pine nuts
Sodium 2mg 0mg Pecan
Zinc 6.45mg 4.53mg Pine nuts
Copper 1.324mg 1.2mg Pine nuts
Manganese 8.802mg 4.5mg Pine nuts
Selenium 0.7µg 3.8µg Pecan
Vitamin A 29IU 56IU Pecan
Vitamin A RAE 1µg 3µg Pecan
Vitamin E 9.33mg 1.4mg Pine nuts
Vitamin C 0.8mg 1.1mg Pecan
Vitamin B1 0.364mg 0.66mg Pecan
Vitamin B2 0.227mg 0.13mg Pine nuts
Vitamin B3 4.387mg 1.167mg Pine nuts
Vitamin B5 0.313mg 0.863mg Pecan
Vitamin B6 0.094mg 0.21mg Pecan
Folate 34µg 22µg Pine nuts
Vitamin K 53.9µg 3.5µg Pine nuts
Tryptophan 0.107mg 0.093mg Pine nuts
Threonine 0.37mg 0.306mg Pine nuts
Isoleucine 0.542mg 0.336mg Pine nuts
Leucine 0.991mg 0.598mg Pine nuts
Lysine 0.54mg 0.287mg Pine nuts
Methionine 0.259mg 0.183mg Pine nuts
Phenylalanine 0.524mg 0.426mg Pine nuts
Valine 0.687mg 0.411mg Pine nuts
Histidine 0.341mg 0.262mg Pine nuts
Saturated Fat 4.899g 6.18g Pine nuts
Monounsaturated Fat 18.764g 40.801g Pecan
Polyunsaturated fat 34.071g 21.614g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g 0g 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 Pecan
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
51%
Pine nuts
31%
Pecan
Minerals Daily Need Coverage Score
246%
Pine nuts
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 1.281g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $3)
Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.