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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 from 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

Pine nuts vs Mixed 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
~equal in Magnesium ~229mg
~equal in Potassium ~632mg

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 1.7% 0.18% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52mg

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
20% 54% 21% 2% 3%
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
8% 33% 59%
Saturated Fat: Sat. Fat 4.899 g
Monounsaturated Fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
17% 55% 28%
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
28% 69%
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
50% 50%
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.
Pine nuts Mixed nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Mixed nuts Opinion
Calories 673kcal 607kcal Pine nuts
Protein 13.69g 20.04g Mixed nuts
Fats 68.37g 53.95g Pine nuts
Vitamin C 0.8mg 0.5mg Pine nuts
Net carbs 9.38g 14.05g Mixed nuts
Carbs 13.08g 21.05g Mixed nuts
Magnesium 251mg 229mg Pine nuts
Calcium 16mg 117mg Mixed nuts
Potassium 597mg 632mg Mixed nuts
Iron 5.53mg 2.61mg Pine nuts
Sugar 3.59g 4.15g Pine nuts
Fiber 3.7g 7g Mixed nuts
Copper 1.324mg 0.907mg Pine nuts
Zinc 6.45mg 3.36mg Pine nuts
Starch 1.43g 4.2g Mixed nuts
Phosphorus 575mg 456mg Pine nuts
Sodium 2mg 5mg Pine nuts
Vitamin A 29IU 3IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 7.82mg Pine nuts
Manganese 8.802mg 2.04mg Pine nuts
Selenium 0.7µg 33.9µg Mixed nuts
Vitamin B1 0.364mg 0.189mg Pine nuts
Vitamin B2 0.227mg 0.196mg Pine nuts
Vitamin B3 4.387mg 7.709mg Mixed nuts
Vitamin B5 0.313mg 1.14mg Mixed nuts
Vitamin B6 0.094mg 0.352mg Mixed nuts
Vitamin K 53.9µg 5.7µg Pine nuts
Folate 34µg 83µg Mixed nuts
Trans Fat 0.055g Pine nuts
Choline 55.8mg 52mg Pine nuts
Saturated Fat 4.899g 8.711g Pine nuts
Monounsaturated Fat 18.764g 28.488g Mixed nuts
Polyunsaturated fat 34.071g 14.612g Pine nuts
Tryptophan 0.107mg 0.22mg Mixed nuts
Threonine 0.37mg 0.703mg Mixed nuts
Isoleucine 0.542mg 0.826mg Mixed nuts
Leucine 0.991mg 1.656mg Mixed nuts
Lysine 0.54mg 0.782mg Mixed nuts
Methionine 0.259mg 0.283mg Mixed nuts
Phenylalanine 0.524mg 1.182mg Mixed nuts
Valine 0.687mg 1.001mg Mixed nuts
Histidine 0.341mg 0.572mg Mixed nuts
Fructose 0.07g 0g Pine nuts
Omega-3 - EPA 0g 0.005g Mixed nuts
Omega-3 - ALA 0.112g 0.082g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g 0g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g 0.013g Pine nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
50%
Mixed nuts
Minerals Daily Need Coverage Score
246%
Pine nuts
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 3.812g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 24)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.