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  6. Pine nuts vs. Chestnut

Pine nuts vs. Chestnut — In-Depth Nutrition Comparison

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How are pine nuts and chestnut different?

  • Pine nuts are richer in manganese, copper, phosphorus, zinc, iron, magnesium, vitamin B3, and vitamin B1, while chestnut is higher in vitamin C.
  • Pine nuts cover your daily need for manganese, 346% more than chestnut.
  • Pine nuts contain 26 times more zinc than chestnut. Pine nuts contain 6.45mg of zinc, while chestnut contains 0.25mg.
  • Chestnut is lower in saturated fat.

Nuts, pine nuts, dried and Nuts, chestnuts, european, boiled, and steamed types were used in this article.

Infographic

Pine nuts vs Chestnut infographic
Infographic link

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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more MagnesiumMagnesium +364.8%
Contains more IronIron +219.7%
Contains more CopperCopper +180.5%
Contains more ZincZinc +2480%
Contains more PhosphorusPhosphorus +480.8%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +930.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +19.8%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +145.9%
Contains more Vitamin B2Vitamin B2 +118.3%
Contains more Vitamin B3Vitamin B3 +500.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3237.5%
Contains more Vitamin B6Vitamin B6 +147.9%
Contains more FolateFolate +11.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.316mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pine nuts Chestnut DV% diff.
Manganese 8.802mg 0.854mg 346%
Polyunsaturated fat 34.071g 0.545g 224%
Fats 68.37g 1.38g 103%
Copper 1.324mg 0.472mg 95%
Phosphorus 575mg 99mg 68%
Vitamin E 9.33mg 62%
Zinc 6.45mg 0.25mg 56%
Iron 5.53mg 1.73mg 48%
Magnesium 251mg 54mg 47%
Monounsaturated fat 18.764g 0.476g 46%
Vitamin K 53.9µg 45%
Vitamin C 0.8mg 26.7mg 29%
Calories 673kcal 131kcal 27%
Protein 13.69g 2g 23%
Vitamin B3 4.387mg 0.731mg 23%
Saturated fat 4.899g 0.26g 21%
Vitamin B1 0.364mg 0.148mg 18%
Fiber 3.7g 15%
Vitamin B6 0.094mg 0.233mg 11%
Choline 55.8mg 10%
Vitamin B2 0.227mg 0.104mg 9%
Carbs 13.08g 27.76g 5%
Calcium 16mg 46mg 3%
Potassium 597mg 715mg 3%
Selenium 0.7µg 1%
Sodium 2mg 27mg 1%
Starch 1.43g 1%
Folate 34µg 38µg 1%
Net carbs 9.38g 27.76g N/A
Sugar 3.59g N/A
Vitamin A 1µg 1µg 0%
Vitamin B5 0.313mg 0.316mg 0%
Tryptophan 0.107mg 0.022mg 0%
Threonine 0.37mg 0.071mg 0%
Isoleucine 0.542mg 0.079mg 0%
Leucine 0.991mg 0.118mg 0%
Lysine 0.54mg 0.118mg 0%
Methionine 0.259mg 0.047mg 0%
Phenylalanine 0.524mg 0.084mg 0%
Valine 0.687mg 0.112mg 0%
Histidine 0.341mg 0.055mg 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
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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +584.5%
Contains more FatsFats +4854.3%
Contains more OtherOther +263.4%
Contains more CarbsCarbs +112.2%
Contains more WaterWater +2889%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains more Mono. FatMonounsaturated fat +3842%
Contains more Poly. FatPolyunsaturated fat +6151.6%
Contains less Sat. FatSaturated fat -94.7%

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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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients
  2. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.