Pili nuts vs. Pine nuts — In-Depth Nutrition Comparison

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Important differences between pili nuts and pine nuts

Pili nuts have more vitamin B1, calcium, and magnesium; however, pine nuts have more manganese, copper, zinc, iron, vitamin B3, and vitamin B2.
Pine nuts' daily need coverage for manganese is 282% more.
Pili nuts have 9 times more calcium than pine nuts. Pili nuts have 145mg of calcium, while pine nuts have 16mg.
Pine nuts are lower in saturated fat.

The food varieties used in the comparison are Nuts, pilinuts, dried 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.

Pili nuts

Pine nuts

Contains more MagnesiumMagnesium	+20.3%
Contains more CalciumCalcium	+806.3%

Contains more PotassiumPotassium	+17.8%
Contains more IronIron	+56.7%
Contains more CopperCopper	+38.2%
Contains more ZincZinc	+117.2%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+280.5%

~equal in Phosphorus ~575mg

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.

Pili nuts

Pine nuts

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B1Vitamin B1	+150.8%
Contains more Vitamin B5Vitamin B5	+53%
Contains more Vitamin B6Vitamin B6	+22.3%
Contains more FolateFolate	+76.5%

Contains more Vitamin CVitamin C	+33.3%
Contains more Vitamin B2Vitamin B2	+144.1%
Contains more Vitamin B3Vitamin B3	+745.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.313mg	8.802mg	282%
Polyunsaturated fat	7.605g	34.071g	176%
Saturated fat	31.184g	4.899g	119%
Vitamin E		9.33mg	62%
Vitamin B1	0.913mg	0.364mg	46%
Monounsaturated fat	37.229g	18.764g	46%
Vitamin K		53.9µg	45%
Copper	0.958mg	1.324mg	41%
Zinc	2.97mg	6.45mg	32%
Iron	3.53mg	5.53mg	25%
Vitamin B3	0.519mg	4.387mg	24%
Fats	79.55g	68.37g	17%
Fiber		3.7g	15%
Calcium	145mg	16mg	13%
Magnesium	302mg	251mg	12%
Vitamin B2	0.093mg	0.227mg	10%
Choline		55.8mg	10%
Folate	60µg	34µg	7%
Protein	10.8g	13.69g	6%
Carbs	3.98g	13.08g	3%
Potassium	507mg	597mg	3%
Vitamin B5	0.479mg	0.313mg	3%
Calories	719kcal	673kcal	2%
Vitamin B6	0.115mg	0.094mg	2%
Starch		1.43g	1%
Selenium		0.7µg	1%
Protein per 100 calories	1.5g	2g	N/A
Calories per 10 g protein	666kcal	492kcal	N/A
Weight per 100 calories	14g	15g	N/A
Unsaturated / Saturated Fat ratio	1.4	11	N/A
Vitamin C	0.6mg	0.8mg	0%
Net carbs	3.98g	9.38g	N/A
Sugar		3.59g	N/A
Phosphorus	575mg	575mg	0%
Sodium	3mg	2mg	0%
Vitamin A	2µg	1µg	0%
Tryptophan	0.189mg	0.107mg	0%
Threonine	0.407mg	0.37mg	0%
Isoleucine	0.483mg	0.542mg	0%
Leucine	0.89mg	0.991mg	0%
Lysine	0.369mg	0.54mg	0%
Methionine	0.395mg	0.259mg	0%
Phenylalanine	0.497mg	0.524mg	0%
Valine	0.701mg	0.687mg	0%
Histidine	0.255mg	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