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 | +∞% |
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% |
| 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 |
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% |
