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

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

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The main differences between nuts, pine nuts, pinyon, dried and walnut

  • Nuts, pine nuts, pinyon, dried is richer in vitamin B1, manganese, vitamin B3, magnesium, fiber, and zinc, yet walnut is richer in copper, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B1 for nuts, pine nuts, pinyon, dried is 75% higher.
  • Nuts, pine nuts, pinyon, dried contains 4 times more vitamin B3 than walnut. Nuts, pine nuts, pinyon, dried contains 4.37mg of vitamin B3, while walnut contains 1.125mg.
  • Walnut contains less saturated fat.

Food types used in this article are Nuts, pine nuts, pinyon, dried and Nuts, walnuts, english.

Infographic

Nuts, pine nuts, pinyon, dried vs Walnut 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%
Walnut
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +48.1%
Contains more PotassiumPotassium +42.4%
Contains more ZincZinc +38.5%
Contains more ManganeseManganese +26.9%
Contains more CalciumCalcium +1125%
Contains more CopperCopper +53.2%
Contains more PhosphorusPhosphorus +888.6%
Contains less SodiumSodium -97.2%
~equal in Iron ~2.91mg

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%
Walnut
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +53.8%
Contains more Vitamin B1Vitamin B1 +264.5%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B3Vitamin B3 +288.4%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B6Vitamin B6 +383.8%
Contains more FolateFolate +69%
~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 Walnut DV% diff.
Polyunsaturated fat 25.668g 47.174g 143%
Vitamin B1 1.243mg 0.341mg 75%
Copper 1.035mg 1.586mg 61%
Phosphorus 35mg 346mg 44%
Manganese 4.333mg 3.414mg 40%
Monounsaturated fat 22.942g 8.933g 35%
Vitamin B6 0.111mg 0.537mg 33%
Vitamin B3 4.37mg 1.125mg 20%
Magnesium 234mg 158mg 18%
Fiber 10.7g 6.7g 16%
Saturated fat 9.377g 6.126g 15%
Zinc 4.28mg 3.09mg 11%
Folate 58µg 98µg 10%
Selenium 4.9µg 9%
Calcium 8mg 98mg 9%
Choline 39.2mg 7%
Fats 60.98g 65.21g 7%
Protein 11.57g 15.23g 7%
Vitamin B5 0.21mg 0.57mg 7%
Potassium 628mg 441mg 6%
Vitamin B2 0.223mg 0.15mg 6%
Vitamin E 0.7mg 5%
Sodium 72mg 2mg 3%
Carbs 19.3g 13.71g 2%
Vitamin K 2.7µg 2%
Iron 3.06mg 2.91mg 2%
Calories 629kcal 654kcal 1%
Vitamin C 2mg 1.3mg 1%
Net carbs 8.6g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.146mg 0.17mg 0%
Threonine 0.367mg 0.596mg 0%
Isoleucine 0.45mg 0.625mg 0%
Leucine 0.834mg 1.17mg 0%
Lysine 0.434mg 0.424mg 0%
Methionine 0.207mg 0.236mg 0%
Phenylalanine 0.443mg 0.711mg 0%
Valine 0.598mg 0.753mg 0%
Histidine 0.277mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +40.8%
Contains more WaterWater +45%
Contains more OtherOther +26.4%
Contains more ProteinProtein +31.6%
~equal in Fats ~65.21g

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains more Mono. FatMonounsaturated fat +156.8%
Contains less Sat. FatSaturated fat -34.7%
Contains more Poly. FatPolyunsaturated fat +83.8%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.