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  6. Nuts, pine nuts, pinyon, dried vs. Hazelnut

Nuts, pine nuts, pinyon, dried vs. Hazelnut — In-Depth Nutrition Comparison

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How are nuts, pine nuts, pinyon, dried and hazelnut different?

  • Nuts, pine nuts, pinyon, dried is higher in vitamin B1, magnesium, zinc, and vitamin B3; however, hazelnut is richer in manganese, copper, phosphorus, vitamin B6, and iron.
  • Daily need coverage for manganese for hazelnut is 80% higher.
  • Nuts, pine nuts, pinyon, dried contains 2 times more vitamin B3 than hazelnut. While nuts, pine nuts, pinyon, dried contains 4.37mg of vitamin B3, hazelnut contains only 1.8mg.
  • Hazelnut has less saturated fat.

Nuts, pine nuts, pinyon, dried and Nuts, hazelnuts or filberts are the varieties used in this article.

Infographic

Nuts, pine nuts, pinyon, dried vs Hazelnut 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 167% 2.4% 55% 115% 345% 117% 15% 9.4% 565% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +43.6%
Contains more ZincZinc +74.7%
Contains more CalciumCalcium +1325%
Contains more IronIron +53.6%
Contains more CopperCopper +66.7%
Contains more PhosphorusPhosphorus +728.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +42.5%
~equal in Potassium ~680mg

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% 0.33% 0% 0% 311% 51% 82% 13% 26% 0% 0% 44% 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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +97.3%
Contains more Vitamin B3Vitamin B3 +142.8%
Contains more Vitamin CVitamin C +215%
Contains more Vitamin B5Vitamin B5 +337.1%
Contains more Vitamin B6Vitamin B6 +407.2%
Contains more FolateFolate +94.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, pine nuts, pinyon, dried Hazelnut DV% diff.
Polyunsaturated fat 25.668g 7.92g 118%
Vitamin E 15.03mg 100%
Manganese 4.333mg 6.175mg 80%
Copper 1.035mg 1.725mg 77%
Monounsaturated fat 22.942g 45.652g 57%
Vitamin B1 1.243mg 0.643mg 50%
Phosphorus 35mg 290mg 36%
Vitamin B6 0.111mg 0.563mg 35%
Saturated fat 9.377g 4.464g 22%
Iron 3.06mg 4.7mg 21%
Zinc 4.28mg 2.45mg 17%
Magnesium 234mg 163mg 17%
Vitamin B3 4.37mg 1.8mg 16%
Vitamin B5 0.21mg 0.918mg 14%
Folate 58µg 113µg 14%
Vitamin K 14.2µg 12%
Calcium 8mg 114mg 11%
Choline 45.6mg 8%
Vitamin B2 0.223mg 0.113mg 8%
Protein 11.57g 14.95g 7%
Vitamin C 2mg 6.3mg 5%
Selenium 2.4µg 4%
Fiber 10.7g 9.7g 4%
Sodium 72mg 0mg 3%
Potassium 628mg 680mg 2%
Carbs 19.3g 16.7g 1%
Calories 629kcal 628kcal 0%
Fats 60.98g 60.75g 0%
Net carbs 8.6g 7g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.146mg 0.193mg 0%
Threonine 0.367mg 0.497mg 0%
Isoleucine 0.45mg 0.545mg 0%
Leucine 0.834mg 1.063mg 0%
Lysine 0.434mg 0.42mg 0%
Methionine 0.207mg 0.221mg 0%
Phenylalanine 0.443mg 0.663mg 0%
Valine 0.598mg 0.701mg 0%
Histidine 0.277mg 0.432mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 61% 19% 6% 2%
Protein: 11.57 g
Fats: 60.98 g
Carbs: 19.3 g
Water: 5.9 g
Other: 2.25 g
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +15.6%
Contains more ProteinProtein +29.2%
~equal in Fats ~60.75g
~equal in Water ~5.31g
~equal in Other ~2.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 40% 44%
Saturated fat: Sat. Fat 9.377 g
Monounsaturated fat: Mono. Fat 22.942 g
Polyunsaturated fat: Poly. Fat 25.668 g
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains more Poly. FatPolyunsaturated fat +224.1%
Contains less Sat. FatSaturated fat -52.4%
Contains more Mono. FatMonounsaturated fat +99%

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. Nuts, pine nuts, pinyon, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170592/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.