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  6. Pine nuts vs. Hazelnut

Pine nuts vs. Hazelnut — In-Depth Nutrition Comparison

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What are the differences between pine nuts and hazelnut?

  • Pine nuts are higher in manganese, phosphorus, zinc, vitamin K, and magnesium, yet hazelnut is higher in copper, vitamin E, vitamin B6, fiber, and vitamin B1.
  • Pine nuts' daily need coverage for manganese is 114% more.
  • Pine nuts have 4 times more vitamin K than hazelnut. While pine nuts have 53.9µg of vitamin K, hazelnut has only 14.2µg.

We used Nuts, pine nuts, dried and Nuts, hazelnuts or filberts types in this article.

Infographic

Pine nuts vs Hazelnut 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.
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +54%
Contains more IronIron +17.7%
Contains more ZincZinc +163.3%
Contains more PhosphorusPhosphorus +98.3%
Contains more ManganeseManganese +42.5%
Contains more CalciumCalcium +612.5%
Contains more PotassiumPotassium +13.9%
Contains more CopperCopper +30.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +242.9%

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.
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% 0.33% 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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B2Vitamin B2 +100.9%
Contains more Vitamin B3Vitamin B3 +143.7%
Contains more Vitamin KVitamin K +279.6%
Contains more CholineCholine +22.4%
Contains more Vitamin CVitamin C +687.5%
Contains more Vitamin EVitamin E +61.1%
Contains more Vitamin B1Vitamin B1 +76.6%
Contains more Vitamin B5Vitamin B5 +193.3%
Contains more Vitamin B6Vitamin B6 +498.9%
Contains more FolateFolate +232.4%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pine nuts Hazelnut DV% diff.
Polyunsaturated fat 34.071g 7.92g 174%
Manganese 8.802mg 6.175mg 114%
Monounsaturated fat 18.764g 45.652g 67%
Copper 1.324mg 1.725mg 45%
Phosphorus 575mg 290mg 41%
Vitamin E 9.33mg 15.03mg 38%
Zinc 6.45mg 2.45mg 36%
Vitamin B6 0.094mg 0.563mg 36%
Vitamin K 53.9µg 14.2µg 33%
Fiber 3.7g 9.7g 24%
Vitamin B1 0.364mg 0.643mg 23%
Magnesium 251mg 163mg 21%
Folate 34µg 113µg 20%
Vitamin B3 4.387mg 1.8mg 16%
Vitamin B5 0.313mg 0.918mg 12%
Fats 68.37g 60.75g 12%
Iron 5.53mg 4.7mg 10%
Calcium 16mg 114mg 10%
Vitamin B2 0.227mg 0.113mg 9%
Vitamin C 0.8mg 6.3mg 6%
Selenium 0.7µg 2.4µg 3%
Protein 13.69g 14.95g 3%
Choline 55.8mg 45.6mg 2%
Saturated fat 4.899g 4.464g 2%
Calories 673kcal 628kcal 2%
Potassium 597mg 680mg 2%
Carbs 13.08g 16.7g 1%
Net carbs 9.38g 7g N/A
Sugar 3.59g 4.34g N/A
Starch 1.43g 0.48g 0%
Sodium 2mg 0mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.107mg 0.193mg 0%
Threonine 0.37mg 0.497mg 0%
Isoleucine 0.542mg 0.545mg 0%
Leucine 0.991mg 1.063mg 0%
Lysine 0.54mg 0.42mg 0%
Methionine 0.259mg 0.221mg 0%
Phenylalanine 0.524mg 0.663mg 0%
Valine 0.687mg 0.701mg 0%
Histidine 0.341mg 0.432mg 0%
Fructose 0.07g 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 0g N/A

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more FatsFats +12.5%
Contains more OtherOther +12.7%
Contains more CarbsCarbs +27.7%
Contains more WaterWater +132.9%
~equal in Protein ~14.95g

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains more Poly. FatPolyunsaturated fat +330.2%
Contains more Mono. FatMonounsaturated fat +143.3%
~equal in Saturated fat ~4.464g

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
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +197.9%
Contains more SucroseSucrose +21.7%
~equal in Glucose ~0.07g
~equal in Fructose ~0.07g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.