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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.

Infographic

Pecan vs Pine nuts infographic
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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.
Pecan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
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.
Pecan
5
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 2.7% 0.33% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Pine nuts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
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
Pecan
1
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
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
Pecan
1
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
28% 69%
Starch: 1.43 g
Sucrose: 3.45 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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

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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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients
  2. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.