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 fats, 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 2.04mg | 294% |
| Polyunsaturated fat | 34.071g | 14.612g | 130% |
| Omega-6 (Linoleic acid) | 14.455g | 85% | |
| 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% |
| Phosphorus | 575mg | 456mg | 17% |
| Vitamin B5 | 0.313mg | 1.14mg | 17% |
| Saturated fat | 4.899g | 8.711g | 17% |
| Vitamin B1 | 0.364mg | 0.189mg | 15% |
| Protein | 13.69g | 20.04g | 13% |
| Fiber | 3.7g | 7g | 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% |
| Omega-3 (ALA) | 0.112g | 0.082g | 2% |
| Potassium | 597mg | 632mg | 1% |
| Starch | 1.43g | 4.2g | 1% |
| Choline | 55.8mg | 52mg | 1% |
| Protein per 100 calories | 2g | 3.3g | N/A |
| Calories per 10 g protein | 492kcal | 303kcal | N/A |
| Weight per 100 calories | 15g | 16g | N/A |
| Unsaturated / Saturated Fat ratio | 11 | 4.9 | N/A |
| 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-6 (Gamma-linolenic acid) | 0.052g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.404g | 0.013g | N/A |
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% |
~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
