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  6. Pine nuts vs. Walnut

Pine nuts vs. Walnut — In-Depth Nutrition Comparison

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Important differences between Pine nuts and Walnut

  • Pine nuts have more Manganese, Vitamin E , Vitamin K, Iron, Phosphorus, Zinc, Magnesium, and Vitamin B3, however, Walnut have more Vitamin B6, and Copper.
  • Pine nuts' daily need coverage for Manganese is 234% more.
  • Pine nuts have 20 times more Vitamin K than Walnut. Pine nuts have 53.9µg of Vitamin K, while Walnut has 2.7µg.

The food varieties used in the comparison are Nuts, pine nuts, dried and Nuts, walnuts, english.

Infographic

Pine nuts vs Walnut 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
6
:
3
Walnut
Walnut
Contains more Iron +90%
Contains more Magnesium +58.9%
Contains more Phosphorus +66.2%
Contains more Potassium +35.4%
Contains more Zinc +108.7%
Contains more Manganese +157.8%
Contains more Calcium +512.5%
Contains more Copper +19.8%
Contains more Selenium +600%
Equal in Sodium - 2
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Iron +90%
Contains more Magnesium +58.9%
Contains more Phosphorus +66.2%
Contains more Potassium +35.4%
Contains more Zinc +108.7%
Contains more Manganese +157.8%
Contains more Calcium +512.5%
Contains more Copper +19.8%
Contains more Selenium +600%
Equal in Sodium - 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
6
:
4
Walnut
Walnut
Contains more Vitamin A +45%
Contains more Vitamin E +1232.9%
Contains more Vitamin B2 +51.3%
Contains more Vitamin B3 +290%
Contains more Vitamin K +1896.3%
Contains more Vitamin C +62.5%
Contains more Vitamin B5 +82.1%
Contains more Vitamin B6 +471.3%
Contains more Folate +188.2%
Equal in Vitamin B1 - 0.341
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%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +45%
Contains more Vitamin E +1232.9%
Contains more Vitamin B2 +51.3%
Contains more Vitamin B3 +290%
Contains more Vitamin K +1896.3%
Contains more Vitamin C +62.5%
Contains more Vitamin B5 +82.1%
Contains more Vitamin B6 +471.3%
Contains more Folate +188.2%
Equal in Vitamin B1 - 0.341

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
3
Walnut
Walnut
Contains more Other +44.9%
Contains more Protein +11.2%
Contains more Water +78.5%
Equal in Fats - 65.21
Equal in Carbs - 13.71
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
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Other +44.9%
Contains more Protein +11.2%
Contains more Water +78.5%
Equal in Fats - 65.21
Equal in Carbs - 13.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
1
Walnut
Walnut
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +110.1%
Contains more Polyunsaturated fat +38.5%
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +110.1%
Contains more Polyunsaturated fat +38.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
2
Walnut
Walnut
Contains more Starch +2283.3%
Contains more Sucrose +42%
Contains more Glucose +14.3%
Contains more Fructose +28.6%
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
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +2283.3%
Contains more Sucrose +42%
Contains more Glucose +14.3%
Contains more Fructose +28.6%

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 Walnut
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 Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Walnut Opinion
Net carbs 9.38g 7.01g Pine nuts
Protein 13.69g 15.23g Walnut
Fats 68.37g 65.21g Pine nuts
Carbs 13.08g 13.71g Walnut
Calories 673kcal 654kcal Pine nuts
Starch 1.43g 0.06g Pine nuts
Fructose 0.07g 0.09g Walnut
Sugar 3.59g 2.61g Walnut
Fiber 3.7g 6.7g Walnut
Calcium 16mg 98mg Walnut
Iron 5.53mg 2.91mg Pine nuts
Magnesium 251mg 158mg Pine nuts
Phosphorus 575mg 346mg Pine nuts
Potassium 597mg 441mg Pine nuts
Sodium 2mg 2mg
Zinc 6.45mg 3.09mg Pine nuts
Copper 1.324mg 1.586mg Walnut
Manganese 8.802mg 3.414mg Pine nuts
Selenium 0.7µg 4.9µg Walnut
Vitamin A 29IU 20IU Pine nuts
Vitamin A RAE 1µg 1µg
Vitamin E 9.33mg 0.7mg Pine nuts
Vitamin C 0.8mg 1.3mg Walnut
Vitamin B1 0.364mg 0.341mg Pine nuts
Vitamin B2 0.227mg 0.15mg Pine nuts
Vitamin B3 4.387mg 1.125mg Pine nuts
Vitamin B5 0.313mg 0.57mg Walnut
Vitamin B6 0.094mg 0.537mg Walnut
Folate 34µg 98µg Walnut
Vitamin K 53.9µg 2.7µg Pine nuts
Tryptophan 0.107mg 0.17mg Walnut
Threonine 0.37mg 0.596mg Walnut
Isoleucine 0.542mg 0.625mg Walnut
Leucine 0.991mg 1.17mg Walnut
Lysine 0.54mg 0.424mg Pine nuts
Methionine 0.259mg 0.236mg Pine nuts
Phenylalanine 0.524mg 0.711mg Walnut
Valine 0.687mg 0.753mg Walnut
Histidine 0.341mg 0.391mg Walnut
Saturated Fat 4.899g 6.126g Pine nuts
Monounsaturated Fat 18.764g 8.933g Pine nuts
Polyunsaturated fat 34.071g 47.174g Walnut
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 Walnut
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
33%
Walnut
Minerals Daily Need Coverage Score
246%
Pine nuts
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 1.227g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $5)
Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.