Pecan vs. Pine nuts — In-Depth Nutrition Comparison
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How are pecan and pine nuts different?
- Pecan is higher in vitamin B1 and fiber; however, pine nuts are richer in manganese, vitamin E, phosphorus, vitamin K, iron, magnesium, vitamin B3, and zinc.
- Daily need coverage for manganese for pine nuts is 187% higher.
- Pecan contains 3 times more fiber than pine nuts. While pecan contains 9.6g of fiber, pine nuts contain only 3.7g.
Nuts, pecans and Nuts, pine nuts, dried are the varieties used in this article.
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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 | +337.5% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +442.9% |
| Contains more MagnesiumMagnesium | +107.4% |
| Contains more PotassiumPotassium | +45.6% |
| Contains more IronIron | +118.6% |
| Contains more CopperCopper | +10.3% |
| Contains more ZincZinc | +42.4% |
| Contains more PhosphorusPhosphorus | +107.6% |
| Contains more ManganeseManganese | +95.6% |
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 CVitamin C | +37.5% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +81.3% |
| Contains more Vitamin B5Vitamin B5 | +175.7% |
| Contains more Vitamin B6Vitamin B6 | +123.4% |
| Contains more Vitamin EVitamin E | +566.4% |
| Contains more Vitamin B2Vitamin B2 | +74.6% |
| Contains more Vitamin B3Vitamin B3 | +275.9% |
| Contains more Vitamin KVitamin K | +1440% |
| Contains more FolateFolate | +54.5% |
| Contains more CholineCholine | +37.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +54.4% |
| Contains more ProteinProtein | +49.3% |
| Contains more OtherOther | +74.3% |
~equal in
Fats
~68.37g
~equal in
Carbs
~13.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +117.4% |
| Contains less Sat. FatSaturated fat | -20.7% |
| Contains more Poly. FatPolyunsaturated fat | +57.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +13% |
| Contains more StarchStarch | +210.9% |
| Contains more GlucoseGlucose | +75% |
| Contains more FructoseFructose | +75% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.5mg | 8.802mg | 187% |
| Polyunsaturated fat | 21.614g | 34.071g | 83% |
| Monounsaturated fat | 40.801g | 18.764g | 55% |
| Vitamin E | 1.4mg | 9.33mg | 53% |
| Phosphorus | 277mg | 575mg | 43% |
| Vitamin K | 3.5µg | 53.9µg | 42% |
| Iron | 2.53mg | 5.53mg | 38% |
| Magnesium | 121mg | 251mg | 31% |
| Vitamin B1 | 0.66mg | 0.364mg | 25% |
| Fiber | 9.6g | 3.7g | 24% |
| Vitamin B3 | 1.167mg | 4.387mg | 20% |
| Zinc | 4.53mg | 6.45mg | 17% |
| Copper | 1.2mg | 1.324mg | 14% |
| Vitamin B5 | 0.863mg | 0.313mg | 11% |
| Vitamin B6 | 0.21mg | 0.094mg | 9% |
| Protein | 9.17g | 13.69g | 9% |
| Vitamin B2 | 0.13mg | 0.227mg | 7% |
| Potassium | 410mg | 597mg | 6% |
| Saturated fat | 6.18g | 4.899g | 6% |
| Selenium | 3.8µg | 0.7µg | 6% |
| Fats | 71.97g | 68.37g | 6% |
| Calcium | 70mg | 16mg | 5% |
| Folate | 22µg | 34µg | 3% |
| Choline | 40.5mg | 55.8mg | 3% |
| Calories | 691kcal | 673kcal | 1% |
| Vitamin C | 1.1mg | 0.8mg | 0% |
| Carbs | 13.86g | 13.08g | 0% |
| Net carbs | 4.26g | 9.38g | N/A |
| Sugar | 3.97g | 3.59g | N/A |
| Starch | 0.46g | 1.43g | 0% |
| Sodium | 0mg | 2mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.093mg | 0.107mg | 0% |
| Threonine | 0.306mg | 0.37mg | 0% |
| Isoleucine | 0.336mg | 0.542mg | 0% |
| Leucine | 0.598mg | 0.991mg | 0% |
| Lysine | 0.287mg | 0.54mg | 0% |
| Methionine | 0.183mg | 0.259mg | 0% |
| Phenylalanine | 0.426mg | 0.524mg | 0% |
| Valine | 0.411mg | 0.687mg | 0% |
| Histidine | 0.262mg | 0.341mg | 0% |
| Fructose | 0.04g | 0.07g | 0% |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 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
31%
50%
Minerals Daily Need Coverage Score
149%
246%
Comparison summary
Which food is lower in Sugar?
Pine nuts is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated fat?
Pine nuts is lower in Saturated fat (difference - 1.281g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Pine nuts is cheaper (difference - $3)
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
Which food contains less Sodium?
Pecan contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.