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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
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
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nuts, pine nuts, pinyon, dried Walnut
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nuts, pine nuts, pinyon, dried Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
41%
Nuts, pine nuts, pinyon, dried
32%
Walnut
Minerals Daily Need Coverage Score
139%
Nuts, pine nuts, pinyon, dried
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 3.251g)
Which food is lower in Sugar?
Nuts, pine nuts, pinyon, dried
Nuts, pine nuts, pinyon, dried is lower in Sugar (difference - 2.61g)
Which food is lower in glycemic index?
Nuts, pine nuts, pinyon, dried
Nuts, pine nuts, pinyon, dried is lower in glycemic index (difference - 0)
Which food is cheaper?
Nuts, pine nuts, pinyon, dried
Nuts, pine nuts, pinyon, dried is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.