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Hickory nut vs. Pine nuts — In-Depth Nutrition Comparison

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What are the differences between Hickory nut and Pine nuts?

  • Hickory nut are higher in Vitamin B1, Vitamin B5, and Selenium, yet Pine nuts are higher in Manganese, Copper, Iron, Phosphorus, Vitamin B3, Zinc, and Magnesium.
  • Pine nuts' daily need coverage for Manganese is 182% more.
  • Hickory nut have 12 times more Selenium than Pine nuts. While Hickory nut have 8.1µg of Selenium, Pine nuts have only 0.7µg.

We used Nuts, hickorynuts, dried and Nuts, pine nuts, dried types in this article.

Infographic

Hickory nut vs Pine nuts infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 124% 18% 38% 80% 246% 118% 144% 0.13% 601% 44%
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 CalciumCalcium +281.3%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +1057.1%
Contains more MagnesiumMagnesium +45.1%
Contains more PotassiumPotassium +36.9%
Contains more IronIron +160.8%
Contains more CopperCopper +79.4%
Contains more ZincZinc +49.7%
Contains more PhosphorusPhosphorus +71.1%
Contains more ManganeseManganese +90.9%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.7% 7.9% 0% 0% 217% 30% 17% 105% 44% 0% 0% 30% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2.7% 1.7% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +351.7%
Contains more Vitamin B1Vitamin B1 +138.2%
Contains more Vitamin B5Vitamin B5 +457.8%
Contains more Vitamin B6Vitamin B6 +104.3%
Contains more FolateFolate +17.6%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +383.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 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 +39.5%
Contains more WaterWater +16.2%
Contains more OtherOther +28.4%
~equal in Protein ~13.69g
~equal in Fats ~68.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 53% 36%
Saturated Fat: Sat. Fat 7.038 g
Monounsaturated Fat: Mono. Fat 32.611 g
Polyunsaturated fat: Poly. Fat 21.886 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 +73.8%
Contains less Sat. FatSaturated Fat -30.4%
Contains more Poly. FatPolyunsaturated fat +55.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hickory nut Pine nuts
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Hickory nut Pine nuts Opinion
Calories 657kcal 673kcal Pine nuts
Protein 12.72g 13.69g Pine nuts
Fats 64.37g 68.37g Pine nuts
Vitamin C 2mg 0.8mg Hickory nut
Net carbs 11.85g 9.38g Hickory nut
Carbs 18.25g 13.08g Hickory nut
Magnesium 173mg 251mg Pine nuts
Calcium 61mg 16mg Hickory nut
Potassium 436mg 597mg Pine nuts
Iron 2.12mg 5.53mg Pine nuts
Sugar 3.59g Hickory nut
Fiber 6.4g 3.7g Hickory nut
Copper 0.738mg 1.324mg Pine nuts
Zinc 4.31mg 6.45mg Pine nuts
Starch 1.43g Pine nuts
Phosphorus 336mg 575mg Pine nuts
Sodium 1mg 2mg Hickory nut
Vitamin A 131IU 29IU Hickory nut
Vitamin A RAE 7µg 1µg Hickory nut
Vitamin E 9.33mg Pine nuts
Manganese 4.61mg 8.802mg Pine nuts
Selenium 8.1µg 0.7µg Hickory nut
Vitamin B1 0.867mg 0.364mg Hickory nut
Vitamin B2 0.131mg 0.227mg Pine nuts
Vitamin B3 0.907mg 4.387mg Pine nuts
Vitamin B5 1.746mg 0.313mg Hickory nut
Vitamin B6 0.192mg 0.094mg Hickory nut
Vitamin K 53.9µg Pine nuts
Folate 40µg 34µg Hickory nut
Choline 55.8mg Pine nuts
Saturated Fat 7.038g 4.899g Pine nuts
Monounsaturated Fat 32.611g 18.764g Hickory nut
Polyunsaturated fat 21.886g 34.071g Pine nuts
Tryptophan 0.139mg 0.107mg Hickory nut
Threonine 0.422mg 0.37mg Hickory nut
Isoleucine 0.576mg 0.542mg Hickory nut
Leucine 1.027mg 0.991mg Hickory nut
Lysine 0.497mg 0.54mg Pine nuts
Methionine 0.3mg 0.259mg Hickory nut
Phenylalanine 0.713mg 0.524mg Hickory nut
Valine 0.73mg 0.687mg Hickory nut
Histidine 0.389mg 0.341mg Hickory nut
Fructose 0.07g Pine nuts
Omega-3 - ALA 0.112g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hickory nut Pine nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Hickory nut
50%
Pine nuts
Minerals Daily Need Coverage Score
141%
Hickory nut
246%
Pine nuts

Comparison summary

Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 2.139g)
Which food is lower in Sugar?
Hickory nut
Hickory nut is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Hickory nut
Hickory nut contains less Sodium (difference - 1mg)
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. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/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.