Pine nuts vs. Mixed nuts — In-Depth Nutrition Comparison
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The main differences between pine nuts and mixed nuts
- Pine nuts are richer in manganese, copper, vitamin K, iron, zinc, and phosphorus, yet mixed nuts are richer in selenium, vitamin B3, and vitamin B6.
- Daily need coverage for manganese for pine nuts is 294% higher.
- Pine nuts contain 9 times more vitamin K than mixed nuts. Pine nuts contain 53.9µg of vitamin K, while mixed nuts contain 5.7µg.
- Pine nuts contain less saturated fat.
Food types used in this article are Nuts, pine nuts, dried and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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.
| Contains more IronIron | +111.9% |
| Contains more CopperCopper | +46% |
| Contains more ZincZinc | +92% |
| Contains more PhosphorusPhosphorus | +26.1% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +331.5% |
| Contains more CalciumCalcium | +631.3% |
| Contains more SeleniumSelenium | +4742.9% |
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 CVitamin C | +60% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +19.3% |
| Contains more Vitamin B1Vitamin B1 | +92.6% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin KVitamin K | +845.6% |
| Contains more Vitamin B3Vitamin B3 | +75.7% |
| Contains more Vitamin B5Vitamin B5 | +264.2% |
| Contains more Vitamin B6Vitamin B6 | +274.5% |
| Contains more FolateFolate | +144.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.69 g
Fats:
68.37 g
Carbs:
13.08 g
Water:
2.28 g
Other:
2.58 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more FatsFats | +26.7% |
| Contains more ProteinProtein | +46.4% |
| Contains more CarbsCarbs | +60.9% |
| Contains more OtherOther | +11.6% |
~equal in
Water
~2.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.899 g
Monounsaturated fat:
Mono. Fat
18.764 g
Polyunsaturated fat:
Poly. Fat
34.071 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -43.8% |
| Contains more Poly. FatPolyunsaturated fat | +133.2% |
| Contains more Mono. FatMonounsaturated fat | +51.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.43 g
Sucrose:
3.45 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +193.7% |
| Contains more SucroseSucrose | +20.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 8.802mg | 2.04mg | 294% |
| Polyunsaturated fat | 34.071g | 14.612g | 130% |
| Selenium | 0.7µg | 33.9µg | 60% |
| Copper | 1.324mg | 0.907mg | 46% |
| Vitamin K | 53.9µg | 5.7µg | 40% |
| Iron | 5.53mg | 2.61mg | 37% |
| Zinc | 6.45mg | 3.36mg | 28% |
| Monounsaturated fat | 18.764g | 28.488g | 24% |
| Fats | 68.37g | 53.95g | 22% |
| Vitamin B3 | 4.387mg | 7.709mg | 21% |
| Vitamin B6 | 0.094mg | 0.352mg | 20% |
| Saturated fat | 4.899g | 8.711g | 17% |
| Phosphorus | 575mg | 456mg | 17% |
| Vitamin B5 | 0.313mg | 1.14mg | 17% |
| Vitamin B1 | 0.364mg | 0.189mg | 15% |
| Fiber | 3.7g | 7g | 13% |
| Protein | 13.69g | 20.04g | 13% |
| Folate | 34µg | 83µg | 12% |
| Calcium | 16mg | 117mg | 10% |
| Vitamin E | 9.33mg | 7.82mg | 10% |
| Magnesium | 251mg | 229mg | 5% |
| Calories | 673kcal | 607kcal | 3% |
| Carbs | 13.08g | 21.05g | 3% |
| Vitamin B2 | 0.227mg | 0.196mg | 2% |
| Starch | 1.43g | 4.2g | 1% |
| Potassium | 597mg | 632mg | 1% |
| Choline | 55.8mg | 52mg | 1% |
| Vitamin C | 0.8mg | 0.5mg | 0% |
| Net carbs | 9.38g | 14.05g | N/A |
| Sugar | 3.59g | 4.15g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.107mg | 0.22mg | 0% |
| Threonine | 0.37mg | 0.703mg | 0% |
| Isoleucine | 0.542mg | 0.826mg | 0% |
| Leucine | 0.991mg | 1.656mg | 0% |
| Lysine | 0.54mg | 0.782mg | 0% |
| Methionine | 0.259mg | 0.283mg | 0% |
| Phenylalanine | 0.524mg | 1.182mg | 0% |
| Valine | 0.687mg | 1.001mg | 0% |
| Histidine | 0.341mg | 0.572mg | 0% |
| Fructose | 0.07g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.112g | 0.082g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.052g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.404g | 0.013g | N/A |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
246%
139%
Comparison summary
Which food is lower in Sugar?
Pine nuts is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Pine nuts is lower in Saturated fat (difference - 3.812g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 24)
Which food is cheaper?
Pine nuts is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.