Pine nuts vs. Oat — In-Depth Nutrition Comparison
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A recap on differences between Pine nuts and Oat
- Pine nuts are higher in Manganese, Copper, Zinc, Vitamin B3, Magnesium, and Iron, yet Oat is higher in Vitamin B1, Fiber, and Vitamin B5.
- Pine nuts covers your daily Manganese needs 169% more than Oat.
- Pine nuts contain 5 times more Vitamin B3 than Oat. While Pine nuts contain 4.387mg of Vitamin B3, Oat contains only 0.961mg.
- The amount of Saturated Fat in Oat is lower.
Food varieties used in this article are Nuts, pine nuts, dried and Oats.
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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 | +41.8% |
| Contains more PotassiumPotassium | +39.2% |
| Contains more IronIron | +17.2% |
| Contains more CopperCopper | +111.5% |
| Contains more ZincZinc | +62.5% |
| Contains more ManganeseManganese | +79% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +237.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +63.3% |
| Contains more Vitamin B3Vitamin B3 | +356.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +109.6% |
| Contains more Vitamin B5Vitamin B5 | +331% |
| Contains more Vitamin B6Vitamin B6 | +26.6% |
| Contains more FolateFolate | +64.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +890.9% |
| Contains more OtherOther | +50% |
| Contains more ProteinProtein | +23.4% |
| Contains more CarbsCarbs | +406.7% |
| Contains more WaterWater | +260.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +761.5% |
| Contains more Poly. FatPolyunsaturated fat | +1244% |
| Contains less Sat. FatSaturated Fat | -75.2% |
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 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 Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 673kcal | 389kcal |
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| Protein | 13.69g | 16.89g |
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| Fats | 68.37g | 6.9g |
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| Vitamin C | 0.8mg | 0mg |
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| Net carbs | 9.38g | 55.67g |
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| Carbs | 13.08g | 66.27g |
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| Magnesium | 251mg | 177mg |
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| Calcium | 16mg | 54mg |
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| Potassium | 597mg | 429mg |
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| Iron | 5.53mg | 4.72mg |
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| Sugar | 3.59g |
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| Fiber | 3.7g | 10.6g |
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| Copper | 1.324mg | 0.626mg |
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| Zinc | 6.45mg | 3.97mg |
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| Starch | 1.43g |
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| Phosphorus | 575mg | 523mg |
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| Sodium | 2mg | 2mg | |
| Vitamin A | 29IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 9.33mg |
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| Manganese | 8.802mg | 4.916mg |
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| Selenium | 0.7µg |
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| Vitamin B1 | 0.364mg | 0.763mg |
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| Vitamin B2 | 0.227mg | 0.139mg |
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| Vitamin B3 | 4.387mg | 0.961mg |
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| Vitamin B5 | 0.313mg | 1.349mg |
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| Vitamin B6 | 0.094mg | 0.119mg |
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| Vitamin K | 53.9µg |
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| Folate | 34µg | 56µg |
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| Choline | 55.8mg |
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| Saturated Fat | 4.899g | 1.217g |
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| Monounsaturated Fat | 18.764g | 2.178g |
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| Polyunsaturated fat | 34.071g | 2.535g |
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| Tryptophan | 0.107mg | 0.234mg |
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| Threonine | 0.37mg | 0.575mg |
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| Isoleucine | 0.542mg | 0.694mg |
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| Leucine | 0.991mg | 1.284mg |
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| Lysine | 0.54mg | 0.701mg |
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| Methionine | 0.259mg | 0.312mg |
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| Phenylalanine | 0.524mg | 0.895mg |
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| Valine | 0.687mg | 0.937mg |
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| Histidine | 0.341mg | 0.405mg |
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| Fructose | 0.07g |
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| Omega-3 - ALA | 0.112g |
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| Omega-6 - Gamma-linoleic acid | 0.052g |
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| Omega-6 - Eicosadienoic acid | 0.404g |
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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%
30%
Minerals Daily Need Coverage Score
246%
154%
Comparison summary
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 59)
Which food is cheaper?
Pine nuts is cheaper (difference - $0.6)
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 3.682g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 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.