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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 from 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
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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 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% 1.7% 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% 33% 0% 0% 55% 21% 113% 9.6% 76% 0% 0% 41% 0%
Contains more Vitamin E Vitamin 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 +1824.1%
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

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%

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 Ginkgo nuts
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat 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 Ginkgo nuts Opinion
Calories 673kcal 182kcal Pine nuts
Protein 13.69g 4.32g Pine nuts
Fats 68.37g 1.68g Pine nuts
Vitamin C 0.8mg 15mg Ginkgo nuts
Net carbs 9.38g 37.6g Ginkgo nuts
Carbs 13.08g 37.6g Ginkgo nuts
Magnesium 251mg 27mg Pine nuts
Calcium 16mg 2mg Pine nuts
Potassium 597mg 510mg Pine nuts
Iron 5.53mg 1mg Pine nuts
Sugar 3.59g Ginkgo nuts
Fiber 3.7g Pine nuts
Copper 1.324mg 0.274mg Pine nuts
Zinc 6.45mg 0.34mg Pine nuts
Starch 1.43g Pine nuts
Phosphorus 575mg 124mg Pine nuts
Sodium 2mg 7mg Pine nuts
Vitamin A 29IU 558IU Ginkgo nuts
Vitamin A RAE 1µg 28µg Ginkgo nuts
Vitamin E 9.33mg Pine nuts
Manganese 8.802mg 0.113mg Pine nuts
Selenium 0.7µg Pine nuts
Vitamin B1 0.364mg 0.22mg Pine nuts
Vitamin B2 0.227mg 0.09mg Pine nuts
Vitamin B3 4.387mg 6mg Ginkgo nuts
Vitamin B5 0.313mg 0.16mg Pine nuts
Vitamin B6 0.094mg 0.328mg Ginkgo nuts
Vitamin K 53.9µg Pine nuts
Folate 34µg 54µg Ginkgo nuts
Choline 55.8mg Pine nuts
Saturated Fat 4.899g 0.319g Ginkgo nuts
Monounsaturated Fat 18.764g 0.619g Pine nuts
Polyunsaturated fat 34.071g 0.618g Pine nuts
Tryptophan 0.107mg 0.071mg Pine nuts
Threonine 0.37mg 0.268mg Pine nuts
Isoleucine 0.542mg 0.209mg Pine nuts
Leucine 0.991mg 0.316mg Pine nuts
Lysine 0.54mg 0.206mg Pine nuts
Methionine 0.259mg 0.055mg Pine nuts
Phenylalanine 0.524mg 0.171mg Pine nuts
Valine 0.687mg 0.283mg Pine nuts
Histidine 0.341mg 0.102mg Pine nuts
Fructose 0.07g Pine nuts
Omega-3 - ALA 0.112g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Ginkgo nuts
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
31%
Ginkgo nuts
Minerals Daily Need Coverage Score
246%
Pine nuts
27%
Ginkgo nuts

Comparison summary

Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Ginkgo nuts
Ginkgo nuts is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 4.58g)
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. 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.