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  6. Mixed nuts vs. Pine nuts

Mixed nuts vs. Pine nuts — In-Depth Nutrition Comparison

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The main differences between mixed nuts and pine nuts

  • Mixed nuts are richer in selenium, vitamin B3, and vitamin B6, yet pine nuts are richer in manganese, copper, vitamin K, iron, zinc, and phosphorus.
  • Daily need coverage for manganese for pine nuts is 294% higher.
  • Mixed nuts contain 48 times more selenium than pine nuts. Mixed nuts contain 33.9µg of selenium, while pine nuts contain 0.7µg.
  • Pine nuts contain less saturated fat.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Nuts, pine nuts, dried.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +631.3%
Contains more SeleniumSelenium +4742.9%
Contains more IronIron +111.9%
Contains more CopperCopper +46%
Contains more ZincZinc +92%
Contains more PhosphorusPhosphorus +26.1%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +331.5%
~equal in Magnesium ~251mg
~equal in Potassium ~597mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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% 0.33% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
Contains more Vitamin B3Vitamin B3 +75.7%
Contains more Vitamin B5Vitamin B5 +264.2%
Contains more Vitamin B6Vitamin B6 +274.5%
Contains more FolateFolate +144.1%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +19.3%
Contains more Vitamin B1Vitamin B1 +92.6%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin KVitamin K +845.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~55.8mg

All nutrients comparison - raw data values

Nutrient Mixed nuts Pine nuts DV% diff.
Manganese 2.04mg 8.802mg 294%
Polyunsaturated fat 14.612g 34.071g 130%
Selenium 33.9µg 0.7µg 60%
Copper 0.907mg 1.324mg 46%
Vitamin K 5.7µg 53.9µg 40%
Iron 2.61mg 5.53mg 37%
Zinc 3.36mg 6.45mg 28%
Monounsaturated fat 28.488g 18.764g 24%
Fats 53.95g 68.37g 22%
Vitamin B3 7.709mg 4.387mg 21%
Vitamin B6 0.352mg 0.094mg 20%
Saturated fat 8.711g 4.899g 17%
Phosphorus 456mg 575mg 17%
Vitamin B5 1.14mg 0.313mg 17%
Vitamin B1 0.189mg 0.364mg 15%
Fiber 7g 3.7g 13%
Protein 20.04g 13.69g 13%
Folate 83µg 34µg 12%
Calcium 117mg 16mg 10%
Vitamin E 7.82mg 9.33mg 10%
Magnesium 229mg 251mg 5%
Calories 607kcal 673kcal 3%
Carbs 21.05g 13.08g 3%
Vitamin B2 0.196mg 0.227mg 2%
Starch 4.2g 1.43g 1%
Potassium 632mg 597mg 1%
Choline 52mg 55.8mg 1%
Vitamin C 0.5mg 0.8mg 0%
Net carbs 14.05g 9.38g N/A
Sugar 4.15g 3.59g N/A
Sodium 5mg 2mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.107mg 0%
Threonine 0.703mg 0.37mg 0%
Isoleucine 0.826mg 0.542mg 0%
Leucine 1.656mg 0.991mg 0%
Lysine 0.782mg 0.54mg 0%
Methionine 0.283mg 0.259mg 0%
Phenylalanine 1.182mg 0.524mg 0%
Valine 1.001mg 0.687mg 0%
Histidine 0.572mg 0.341mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g 0.112g N/A
Omega-6 - Gamma-linoleic acid 0g 0.052g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.404g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 ProteinProtein +46.4%
Contains more CarbsCarbs +60.9%
Contains more OtherOther +11.6%
Contains more FatsFats +26.7%
~equal in Water ~2.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +51.8%
Contains less Sat. FatSaturated fat -43.8%
Contains more Poly. FatPolyunsaturated fat +133.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +193.7%
Contains more SucroseSucrose +20.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.