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  6. Beechnuts vs. Pine nuts

Beechnuts vs. Pine nuts — In-Depth Nutrition Comparison

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The main differences between beechnuts and pine nuts

  • Beechnuts are richer in vitamin B6, folate, and vitamin C, yet pine nuts are richer in manganese, phosphorus, copper, magnesium, zinc, iron, and vitamin B3.
  • Daily need coverage for manganese for pine nuts is 324% higher.
  • Beechnuts contain 19 times more vitamin C than pine nuts. Beechnuts contain 15.5mg of vitamin C, while pine nuts contain 0.8mg.

Food types used in this article are Nuts, beechnuts, dried and Nuts, pine nuts, dried.

Infographic

Beechnuts vs Pine nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
Contains more PotassiumPotassium +70.4%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1500%
Contains more IronIron +124.8%
Contains more CopperCopper +97.6%
Contains more ZincZinc +1691.7%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +556.4%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2.7% 0% 0.33% 187% 91% 52% 82% 19% 22% 0% 135% 26%
Contains more Vitamin CVitamin C +1837.5%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B5Vitamin B5 +195.5%
Contains more Vitamin B6Vitamin B6 +627.7%
Contains more FolateFolate +232.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more Vitamin B3Vitamin B3 +400.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beechnuts Pine nuts DV% diff.
Manganese 1.341mg 8.802mg 324%
Polyunsaturated fat 20.089g 34.071g 93%
Phosphorus 0mg 575mg 82%
Copper 0.67mg 1.324mg 73%
Vitamin E 9.33mg 62%
Magnesium 0mg 251mg 60%
Zinc 0.36mg 6.45mg 55%
Vitamin B6 0.684mg 0.094mg 45%
Vitamin K 53.9µg 45%
Iron 2.46mg 5.53mg 38%
Fats 50g 68.37g 28%
Vitamin B3 0.877mg 4.387mg 22%
Folate 113µg 34µg 20%
Vitamin C 15.5mg 0.8mg 16%
Protein 6.2g 13.69g 15%
Fiber 3.7g 15%
Potassium 1017mg 597mg 12%
Vitamin B5 0.925mg 0.313mg 12%
Vitamin B2 0.371mg 0.227mg 11%
Choline 55.8mg 10%
Monounsaturated fat 21.892g 18.764g 8%
Carbs 33.5g 13.08g 7%
Calories 576kcal 673kcal 5%
Vitamin B1 0.304mg 0.364mg 5%
Saturated fat 5.719g 4.899g 4%
Calcium 1mg 16mg 2%
Sodium 38mg 2mg 2%
Starch 1.43g 1%
Selenium 0.7µg 1%
Protein per 100 calories 1.1g 2g N/A
Calories per 10 g protein 929kcal 492kcal N/A
Weight per 100 calories 17g 15g N/A
Unsaturated / Saturated Fat ratio 7.3 11 N/A
Net carbs 33.5g 9.38g N/A
Sugar 3.59g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.069mg 0.107mg 0%
Threonine 0.221mg 0.37mg 0%
Isoleucine 0.245mg 0.542mg 0%
Leucine 0.367mg 0.991mg 0%
Lysine 0.367mg 0.54mg 0%
Methionine 0.146mg 0.259mg 0%
Phenylalanine 0.262mg 0.524mg 0%
Valine 0.346mg 0.687mg 0%
Histidine 0.172mg 0.341mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.112g N/A
Omega-6 - Gamma-linoleic acid 0.052g N/A
Omega-6 - Eicosadienoic acid 0.404g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
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
Contains more CarbsCarbs +156.1%
Contains more WaterWater +189.5%
Contains more OtherOther +43.4%
Contains more ProteinProtein +120.8%
Contains more FatsFats +36.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
Contains more Mono. FatMonounsaturated fat +16.7%
Contains less Sat. FatSaturated fat -14.3%
Contains more Poly. FatPolyunsaturated fat +69.6%

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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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/nutrients
  2. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.