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  6. Pine nuts vs. Ginkgo nuts

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

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The main differences between pine nuts and ginkgo nuts

  • Pine nuts are richer in manganese, copper, phosphorus, iron, zinc, magnesium, and vitamin B1, yet ginkgo nuts are richer in vitamin B6 and vitamin C.
  • Daily need coverage for manganese for pine nuts is 378% higher.
  • Pine nuts contain 19 times more zinc than ginkgo nuts. Pine nuts contain 6.45mg of zinc, while ginkgo nuts contain 0.34mg.
  • Ginkgo nuts contain less saturated fat.

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

Infographic

Pine nuts vs Ginkgo nuts 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 19% 0.6% 45% 38% 91% 9.3% 53% 0.91% 15% 0%
Contains more MagnesiumMagnesium +829.6%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +17.1%
Contains more IronIron +453%
Contains more CopperCopper +383.2%
Contains more ZincZinc +1797.1%
Contains more PhosphorusPhosphorus +363.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +7689.4%
Contains more SeleniumSelenium +∞%

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 50% 9.3% 0% 0% 55% 21% 113% 9.6% 76% 0% 0% 41% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +65.5%
Contains more Vitamin B2Vitamin B2 +152.2%
Contains more Vitamin B5Vitamin B5 +95.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1775%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B3Vitamin B3 +36.8%
Contains more Vitamin B6Vitamin B6 +248.9%
Contains more FolateFolate +58.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pine nuts Ginkgo nuts DV% diff.
Manganese 8.802mg 0.113mg 378%
Polyunsaturated fat 34.071g 0.618g 223%
Copper 1.324mg 0.274mg 117%
Fats 68.37g 1.68g 103%
Phosphorus 575mg 124mg 64%
Vitamin E 9.33mg 62%
Iron 5.53mg 1mg 57%
Zinc 6.45mg 0.34mg 56%
Magnesium 251mg 27mg 53%
Vitamin K 53.9µg 45%
Monounsaturated fat 18.764g 0.619g 45%
Calories 673kcal 182kcal 25%
Saturated fat 4.899g 0.319g 21%
Protein 13.69g 4.32g 19%
Vitamin B6 0.094mg 0.328mg 18%
Vitamin C 0.8mg 15mg 16%
Fiber 3.7g 15%
Vitamin B1 0.364mg 0.22mg 12%
Vitamin B2 0.227mg 0.09mg 11%
Vitamin B3 4.387mg 6mg 10%
Choline 55.8mg 10%
Carbs 13.08g 37.6g 8%
Folate 34µg 54µg 5%
Vitamin A 1µg 28µg 3%
Vitamin B5 0.313mg 0.16mg 3%
Potassium 597mg 510mg 3%
Selenium 0.7µg 1%
Starch 1.43g 1%
Calcium 16mg 2mg 1%
Net carbs 9.38g 37.6g N/A
Sugar 3.59g N/A
Sodium 2mg 7mg 0%
Tryptophan 0.107mg 0.071mg 0%
Threonine 0.37mg 0.268mg 0%
Isoleucine 0.542mg 0.209mg 0%
Leucine 0.991mg 0.316mg 0%
Lysine 0.54mg 0.206mg 0%
Methionine 0.259mg 0.055mg 0%
Phenylalanine 0.524mg 0.171mg 0%
Valine 0.687mg 0.283mg 0%
Histidine 0.341mg 0.102mg 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
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more ProteinProtein +216.9%
Contains more FatsFats +3969.6%
Contains more OtherOther +115%
Contains more CarbsCarbs +187.5%
Contains more WaterWater +2321.1%

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
21% 40% 40%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.619 g
Polyunsaturated fat: Poly. Fat 0.618 g
Contains more Mono. FatMonounsaturated fat +2931.3%
Contains more Poly. FatPolyunsaturated fat +5413.1%
Contains less Sat. FatSaturated fat -93.5%

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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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.