Chestnut vs. Pine nuts — In-Depth Nutrition Comparison

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How are chestnut and pine nuts different?

Chestnut is richer in vitamin C, while pine nuts are higher in manganese, copper, phosphorus, zinc, iron, magnesium, vitamin B3, and vitamin B1.
Pine nuts cover your daily need for manganese, 346% more than chestnut.
Chestnut contains 33 times more vitamin C than pine nuts. Chestnut contains 26.7mg of vitamin C, while pine nuts contain 0.8mg.
Chestnut is lower in saturated fat.

Nuts, chestnuts, european, boiled, and steamed and Nuts, pine nuts, dried types were used in this article.

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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.

Chestnut

Pine nuts

Contains more CalciumCalcium	+187.5%
Contains more PotassiumPotassium	+19.8%

Contains more MagnesiumMagnesium	+364.8%
Contains more IronIron	+219.7%
Contains more CopperCopper	+180.5%
Contains more ZincZinc	+2480%
Contains more PhosphorusPhosphorus	+480.8%
Contains less SodiumSodium	-92.6%
Contains more ManganeseManganese	+930.7%

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.

Chestnut

Pine nuts

Contains more Vitamin CVitamin C	+3237.5%
Contains more Vitamin B6Vitamin B6	+147.9%
Contains more FolateFolate	+11.8%

Contains more Vitamin B1Vitamin B1	+145.9%
Contains more Vitamin B2Vitamin B2	+118.3%
Contains more Vitamin B3Vitamin B3	+500.1%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~1µg

~equal in Vitamin B5 ~0.313mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.854mg	8.802mg	346%
Polyunsaturated fat	0.545g	34.071g	224%
Fats	1.38g	68.37g	103%
Copper	0.472mg	1.324mg	95%
Phosphorus	99mg	575mg	68%
Vitamin E		9.33mg	62%
Zinc	0.25mg	6.45mg	56%
Iron	1.73mg	5.53mg	48%
Magnesium	54mg	251mg	47%
Monounsaturated fat	0.476g	18.764g	46%
Vitamin K		53.9µg	45%
Vitamin C	26.7mg	0.8mg	29%
Calories	131kcal	673kcal	27%
Protein	2g	13.69g	23%
Vitamin B3	0.731mg	4.387mg	23%
Saturated fat	0.26g	4.899g	21%
Vitamin B1	0.148mg	0.364mg	18%
Fiber		3.7g	15%
Vitamin B6	0.233mg	0.094mg	11%
Choline		55.8mg	10%
Vitamin B2	0.104mg	0.227mg	9%
Carbs	27.76g	13.08g	5%
Calcium	46mg	16mg	3%
Potassium	715mg	597mg	3%
Starch		1.43g	1%
Sodium	27mg	2mg	1%
Selenium		0.7µg	1%
Folate	38µg	34µg	1%
Protein per 100 calories	1.5g	2g	N/A
Calories per 10 g protein	655kcal	492kcal	N/A
Weight per 100 calories	76g	15g	N/A
Unsaturated / Saturated Fat ratio	3.9	11	N/A
Net carbs	27.76g	9.38g	N/A
Sugar		3.59g	N/A
Vitamin A	1µg	1µg	0%
Vitamin B5	0.316mg	0.313mg	0%
Tryptophan	0.022mg	0.107mg	0%
Threonine	0.071mg	0.37mg	0%
Isoleucine	0.079mg	0.542mg	0%
Leucine	0.118mg	0.991mg	0%
Lysine	0.118mg	0.54mg	0%
Methionine	0.047mg	0.259mg	0%
Phenylalanine	0.084mg	0.524mg	0%
Valine	0.112mg	0.687mg	0%
Histidine	0.055mg	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