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% |
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% |
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 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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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 |
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%
18%
Minerals Daily Need Coverage Score
246%
121%
Comparison summary
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Pine nuts is lower in Saturated fat (difference - 21.041g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Pine nuts is cheaper (difference - $6)
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
Which food is lower in Sugar?
Nutmeg is lower in Sugar (difference - 0.6g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.