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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 from 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.
Contains more Potassium +70.4%
Contains more Calcium +1500%
Contains more Iron +124.8%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -94.7%
Contains more Zinc +1691.7%
Contains more Copper +97.6%
Contains more Manganese +556.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Potassium +70.4%
Contains more Calcium +1500%
Contains more Iron +124.8%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -94.7%
Contains more Zinc +1691.7%
Contains more Copper +97.6%
Contains more Manganese +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.
:
Contains more Vitamin C +1837.5%
Contains more Vitamin B2 +63.4%
Contains more Vitamin B5 +195.5%
Contains more Vitamin B6 +627.7%
Contains more Folate +232.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +19.7%
Contains more Vitamin B3 +400.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 31% 135%
Contains more Vitamin C +1837.5%
Contains more Vitamin B2 +63.4%
Contains more Vitamin B5 +195.5%
Contains more Vitamin B6 +627.7%
Contains more Folate +232.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +19.7%
Contains more Vitamin B3 +400.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +156.1%
Contains more Water +189.5%
Contains more Other +43.4%
Contains more Protein +120.8%
Contains more Fats +36.7%
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 Carbs +156.1%
Contains more Water +189.5%
Contains more Other +43.4%
Contains more Protein +120.8%
Contains more Fats +36.7%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beechnuts Pine nuts
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar 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 Beechnuts Pine nuts Opinion
Net carbs 33.5g 9.38g Beechnuts
Protein 6.2g 13.69g Pine nuts
Fats 50g 68.37g Pine nuts
Carbs 33.5g 13.08g Beechnuts
Calories 576kcal 673kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g Beechnuts
Fiber 3.7g Pine nuts
Calcium 1mg 16mg Pine nuts
Iron 2.46mg 5.53mg Pine nuts
Magnesium 0mg 251mg Pine nuts
Phosphorus 0mg 575mg Pine nuts
Potassium 1017mg 597mg Beechnuts
Sodium 38mg 2mg Pine nuts
Zinc 0.36mg 6.45mg Pine nuts
Copper 0.67mg 1.324mg Pine nuts
Manganese 1.341mg 8.802mg Pine nuts
Selenium 0.7µg Pine nuts
Vitamin A 0IU 29IU Pine nuts
Vitamin A RAE 0µg 1µg Pine nuts
Vitamin E 9.33mg Pine nuts
Vitamin C 15.5mg 0.8mg Beechnuts
Vitamin B1 0.304mg 0.364mg Pine nuts
Vitamin B2 0.371mg 0.227mg Beechnuts
Vitamin B3 0.877mg 4.387mg Pine nuts
Vitamin B5 0.925mg 0.313mg Beechnuts
Vitamin B6 0.684mg 0.094mg Beechnuts
Folate 113µg 34µg Beechnuts
Choline 55.8mg Pine nuts
Vitamin K 53.9µg Pine nuts
Tryptophan 0.069mg 0.107mg Pine nuts
Threonine 0.221mg 0.37mg Pine nuts
Isoleucine 0.245mg 0.542mg Pine nuts
Leucine 0.367mg 0.991mg Pine nuts
Lysine 0.367mg 0.54mg Pine nuts
Methionine 0.146mg 0.259mg Pine nuts
Phenylalanine 0.262mg 0.524mg Pine nuts
Valine 0.346mg 0.687mg Pine nuts
Histidine 0.172mg 0.341mg Pine nuts
Saturated Fat 5.719g 4.899g Pine nuts
Monounsaturated Fat 21.892g 18.764g Beechnuts
Polyunsaturated fat 20.089g 34.071g 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
Beechnuts Pine nuts
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
41%
Beechnuts
50%
Pine nuts
Minerals Daily Need Coverage Score
60%
Beechnuts
246%
Pine nuts

Comparison summary

Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 0.82g)
Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 3.59g)
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. 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.