Peanut vs. Pine nuts — In-Depth Nutrition Comparison
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The main differences between peanuts and pine nuts
- Peanuts are richer in folate, vitamin B3, vitamin B5, and vitamin B1, yet pine nuts are richer in manganese, vitamin K, zinc, phosphorus, copper, and magnesium.
- Daily need coverage for manganese for pine nuts is 299% higher.
- Peanuts contain 7 times more folate than pine nuts. Peanuts contain 240µg of folate, while pine nuts contain 34µg.
Food types used in this article are Peanuts, all types, raw and Nuts, pine nuts, dried.
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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.
| Contains more CalciumCalcium | +475% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more SeleniumSelenium | +928.6% |
| Contains more MagnesiumMagnesium | +49.4% |
| Contains more IronIron | +20.7% |
| Contains more CopperCopper | +15.7% |
| Contains more ZincZinc | +97.2% |
| Contains more PhosphorusPhosphorus | +52.9% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +355.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +75.8% |
| Contains more Vitamin B3Vitamin B3 | +175% |
| Contains more Vitamin B5Vitamin B5 | +464.5% |
| Contains more Vitamin B6Vitamin B6 | +270.2% |
| Contains more FolateFolate | +605.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +12% |
| Contains more Vitamin B2Vitamin B2 | +68.1% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.5% |
| Contains more CarbsCarbs | +23.3% |
| Contains more WaterWater | +185.1% |
| Contains more FatsFats | +38.9% |
| Contains more OtherOther | +10.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +30.2% |
| Contains less Sat. FatSaturated fat | -22% |
| Contains more Poly. FatPolyunsaturated fat | +119% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.934mg | 8.802mg | 299% |
| Polyunsaturated fat | 15.558g | 34.071g | 123% |
| Folate | 240µg | 34µg | 52% |
| Vitamin B3 | 12.066mg | 4.387mg | 48% |
| Vitamin K | 0µg | 53.9µg | 45% |
| Fats | 49.24g | 68.37g | 29% |
| Vitamin B5 | 1.767mg | 0.313mg | 29% |
| Zinc | 3.27mg | 6.45mg | 29% |
| Phosphorus | 376mg | 575mg | 28% |
| Protein | 25.8g | 13.69g | 24% |
| Vitamin B1 | 0.64mg | 0.364mg | 23% |
| Vitamin B6 | 0.348mg | 0.094mg | 20% |
| Magnesium | 168mg | 251mg | 20% |
| Copper | 1.144mg | 1.324mg | 20% |
| Fiber | 8.5g | 3.7g | 19% |
| Monounsaturated fat | 24.426g | 18.764g | 14% |
| Iron | 4.58mg | 5.53mg | 12% |
| Selenium | 7.2µg | 0.7µg | 12% |
| Calcium | 92mg | 16mg | 8% |
| Vitamin E | 8.33mg | 9.33mg | 7% |
| Vitamin B2 | 0.135mg | 0.227mg | 7% |
| Saturated fat | 6.279g | 4.899g | 6% |
| Calories | 567kcal | 673kcal | 5% |
| Potassium | 705mg | 597mg | 3% |
| Sodium | 18mg | 2mg | 1% |
| Starch | 1.43g | 1% | |
| Choline | 52.5mg | 55.8mg | 1% |
| Carbs | 16.13g | 13.08g | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Net carbs | 7.63g | 9.38g | N/A |
| Sugar | 4.72g | 3.59g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.25mg | 0.107mg | 0% |
| Threonine | 0.883mg | 0.37mg | 0% |
| Isoleucine | 0.907mg | 0.542mg | 0% |
| Leucine | 1.672mg | 0.991mg | 0% |
| Lysine | 0.926mg | 0.54mg | 0% |
| Methionine | 0.317mg | 0.259mg | 0% |
| Phenylalanine | 1.377mg | 0.524mg | 0% |
| Valine | 1.082mg | 0.687mg | 0% |
| Histidine | 0.652mg | 0.341mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
75%
50%
Minerals Daily Need Coverage Score
131%
246%
Comparison summary
Which food is lower in Sugar?
Pine nuts is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Pine nuts is lower in Saturated fat (difference - 1.38g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 13)
Which food is cheaper?
Pine nuts is cheaper (difference - $2.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.