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.

Peanut

Pine nuts

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.

Peanut

Pine nuts

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	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Zinc	3.27mg	6.45mg	29%
Vitamin B5	1.767mg	0.313mg	29%
Phosphorus	376mg	575mg	28%
Protein	25.8g	13.69g	24%
Vitamin B1	0.64mg	0.364mg	23%
Magnesium	168mg	251mg	20%
Copper	1.144mg	1.324mg	20%
Vitamin B6	0.348mg	0.094mg	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%
Vitamin C	0mg	0.8mg	1%
Carbs	16.13g	13.08g	1%
Starch		1.43g	1%
Sodium	18mg	2mg	1%
Choline	52.5mg	55.8mg	1%
Protein per 100 calories	4.6g	2g	N/A
Calories per 10 g protein	220kcal	492kcal	N/A
Weight per 100 calories	18g	15g	N/A
Unsaturated / Saturated Fat ratio	6.4	11	N/A
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