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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -14.3% |
| Contains more Poly. FatPolyunsaturated fat | +69.6% |
| Contains more Mono. FatMonounsaturated fat | +16.7% |
