Pine nuts vs. Nutmeg — In-Depth Nutrition Comparison
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Important differences between pine nuts and nutmeg
- Pine nuts have more manganese, vitamin E, phosphorus, vitamin K, zinc, copper, iron, and vitamin B3; however, nutmeg has more fiber.
- Pine nuts' daily need coverage for manganese is 257% more.
- Pine nuts are lower in saturated fat.
The food varieties used in the comparison are Nuts, pine nuts, dried and Spices, nutmeg, ground.
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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 MagnesiumMagnesium | +37.2% |
| Contains more PotassiumPotassium | +70.6% |
| Contains more IronIron | +81.9% |
| Contains more CopperCopper | +28.9% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +170% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +203.5% |
| Contains more CalciumCalcium | +1050% |
| Contains more SeleniumSelenium | +128.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +298.2% |
| Contains more Vitamin B3Vitamin B3 | +237.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +534.1% |
| Contains more Vitamin CVitamin C | +275% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin B6Vitamin B6 | +70.2% |
| Contains more FolateFolate | +123.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 2.9mg | 257% |
| Polyunsaturated fat | 34.071g | 0.35g | 225% |
| Saturated fat | 4.899g | 25.94g | 96% |
| Fiber | 3.7g | 20.8g | 68% |
| Vitamin E | 9.33mg | 0mg | 62% |
| Phosphorus | 575mg | 213mg | 52% |
| Fats | 68.37g | 36.31g | 49% |
| Vitamin K | 53.9µg | 0µg | 45% |
| Monounsaturated fat | 18.764g | 3.22g | 39% |
| Zinc | 6.45mg | 2.15mg | 39% |
| Copper | 1.324mg | 1.027mg | 33% |
| Iron | 5.53mg | 3.04mg | 31% |
| Vitamin B3 | 4.387mg | 1.299mg | 19% |
| Calcium | 16mg | 184mg | 17% |
| Magnesium | 251mg | 183mg | 16% |
| Protein | 13.69g | 5.84g | 16% |
| Vitamin B2 | 0.227mg | 0.057mg | 13% |
| Carbs | 13.08g | 49.29g | 12% |
| Folate | 34µg | 76µg | 11% |
| Choline | 55.8mg | 8.8mg | 9% |
| Calories | 673kcal | 525kcal | 7% |
| Potassium | 597mg | 350mg | 7% |
| Vitamin B5 | 0.313mg | 6% | |
| Vitamin B6 | 0.094mg | 0.16mg | 5% |
| Vitamin B1 | 0.364mg | 0.346mg | 2% |
| Selenium | 0.7µg | 1.6µg | 2% |
| Vitamin C | 0.8mg | 3mg | 2% |
| Sodium | 2mg | 16mg | 1% |
| Starch | 1.43g | 1% | |
| Net carbs | 9.38g | 28.49g | N/A |
| Sugar | 3.59g | 2.99g | N/A |
| Vitamin A | 1µg | 5µg | 0% |
| Tryptophan | 0.107mg | 0% | |
| Threonine | 0.37mg | 0% | |
| Isoleucine | 0.542mg | 0% | |
| Leucine | 0.991mg | 0% | |
| Lysine | 0.54mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 0.524mg | 0% | |
| Valine | 0.687mg | 0% | |
| Histidine | 0.341mg | 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
| Contains more ProteinProtein | +134.4% |
| Contains more FatsFats | +88.3% |
| Contains more CarbsCarbs | +276.8% |
| Contains more WaterWater | +173.2% |
~equal in
Other
~2.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.1% |
| Contains more Mono. FatMonounsaturated fat | +482.7% |
| Contains more Poly. FatPolyunsaturated fat | +9634.6% |
