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Pine nuts vs. Beechnuts — In-Depth Nutrition Comparison

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The main differences between pine nuts and beechnuts

  • Pine nuts are richer in manganese, phosphorus, copper, magnesium, zinc, iron, and vitamin B3, yet beechnuts are richer in vitamin B6, folate, and vitamin C.
  • Daily need coverage for manganese for pine nuts is 324% higher.

Food types used in this article are Nuts, pine nuts, dried and Nuts, beechnuts, dried.

Infographic

Pine nuts vs Beechnuts 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1500%
Contains more IronIron +124.8%
Contains more CopperCopper +97.6%
Contains more ZincZinc +1691.7%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +556.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +70.4%

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.
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%
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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more Vitamin B3Vitamin B3 +400.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1837.5%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B5Vitamin B5 +195.5%
Contains more Vitamin B6Vitamin B6 +627.7%
Contains more FolateFolate +232.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more ProteinProtein +120.8%
Contains more FatsFats +36.7%
Contains more CarbsCarbs +156.1%
Contains more WaterWater +189.5%
Contains more OtherOther +43.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Poly. FatPolyunsaturated fat +69.6%
Contains more Mono. FatMonounsaturated fat +16.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pine nuts Beechnuts
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Beechnuts DV% diff.
Manganese 8.802mg 1.341mg 324%
Polyunsaturated fat 34.071g 20.089g 93%
Phosphorus 575mg 0mg 82%
Copper 1.324mg 0.67mg 73%
Vitamin E 9.33mg 62%
Magnesium 251mg 0mg 60%
Zinc 6.45mg 0.36mg 55%
Vitamin B6 0.094mg 0.684mg 45%
Vitamin K 53.9µg 45%
Iron 5.53mg 2.46mg 38%
Fats 68.37g 50g 28%
Vitamin B3 4.387mg 0.877mg 22%
Folate 34µg 113µg 20%
Vitamin C 0.8mg 15.5mg 16%
Fiber 3.7g 15%
Protein 13.69g 6.2g 15%
Potassium 597mg 1017mg 12%
Vitamin B5 0.313mg 0.925mg 12%
Vitamin B2 0.227mg 0.371mg 11%
Choline 55.8mg 10%
Monounsaturated fat 18.764g 21.892g 8%
Carbs 13.08g 33.5g 7%
Calories 673kcal 576kcal 5%
Vitamin B1 0.364mg 0.304mg 5%
Saturated fat 4.899g 5.719g 4%
Sodium 2mg 38mg 2%
Calcium 16mg 1mg 2%
Selenium 0.7µg 1%
Starch 1.43g 1%
Net carbs 9.38g 33.5g N/A
Sugar 3.59g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.107mg 0.069mg 0%
Threonine 0.37mg 0.221mg 0%
Isoleucine 0.542mg 0.245mg 0%
Leucine 0.991mg 0.367mg 0%
Lysine 0.54mg 0.367mg 0%
Methionine 0.259mg 0.146mg 0%
Phenylalanine 0.524mg 0.262mg 0%
Valine 0.687mg 0.346mg 0%
Histidine 0.341mg 0.172mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Beechnuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
50%
Pine nuts
41%
Beechnuts
Minerals Daily Need Coverage Score
246%
Pine nuts
60%
Beechnuts

Comparison summary

Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Pine nuts
Pine nuts is lower in Saturated fat (difference - 0.82g)
Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 3.59g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients
  2. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.