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Pine nuts vs. Peanut — In-Depth Nutrition Comparison

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The main differences between Pine nuts and Peanut

  • Pine nuts are richer in Manganese, Vitamin K, Zinc, Phosphorus, Copper, and Magnesium, yet Peanut is richer in Folate, Vitamin B3, Vitamin B5, and Vitamin B1.
  • Daily need coverage for Manganese from Pine nuts is 299% higher.

Food types used in this article are Nuts, pine nuts, dried and Peanuts, all types, raw.

Infographic

Pine nuts vs Peanut 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%
Peanut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +49.4%
Contains more IronIron +20.7%
Contains more CopperCopper +15.7%
Contains more ZincZinc +97.2%
Contains more PhosphorusPhosphorus +52.9%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +355.1%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +18.1%
Contains more SeleniumSelenium +928.6%

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.
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%
Peanut
5
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 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +12%
Contains more Vitamin B2Vitamin B2 +68.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +75.8%
Contains more Vitamin B3Vitamin B3 +175%
Contains more Vitamin B5Vitamin B5 +464.5%
Contains more Vitamin B6Vitamin B6 +270.2%
Contains more FolateFolate +605.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52.5mg

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
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more FatsFats +38.9%
Contains more ProteinProtein +88.5%
Contains more CarbsCarbs +23.3%
Contains more WaterWater +185.1%
~equal in Other ~2.33g

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
Peanut
1
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated Fat -22%
Contains more Poly. FatPolyunsaturated fat +119%
Contains more Mono. FatMonounsaturated Fat +30.2%

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 Peanut
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 Peanut Opinion
Calories 673kcal 567kcal Pine nuts
Protein 13.69g 25.8g Peanut
Fats 68.37g 49.24g Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Net carbs 9.38g 7.63g Pine nuts
Carbs 13.08g 16.13g Peanut
Magnesium 251mg 168mg Pine nuts
Calcium 16mg 92mg Peanut
Potassium 597mg 705mg Peanut
Iron 5.53mg 4.58mg Pine nuts
Sugar 3.59g 4.72g Pine nuts
Fiber 3.7g 8.5g Peanut
Copper 1.324mg 1.144mg Pine nuts
Zinc 6.45mg 3.27mg Pine nuts
Starch 1.43g Pine nuts
Phosphorus 575mg 376mg Pine nuts
Sodium 2mg 18mg Pine nuts
Vitamin A 29IU 0IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 8.33mg Pine nuts
Manganese 8.802mg 1.934mg Pine nuts
Selenium 0.7µg 7.2µg Peanut
Vitamin B1 0.364mg 0.64mg Peanut
Vitamin B2 0.227mg 0.135mg Pine nuts
Vitamin B3 4.387mg 12.066mg Peanut
Vitamin B5 0.313mg 1.767mg Peanut
Vitamin B6 0.094mg 0.348mg Peanut
Vitamin K 53.9µg 0µg Pine nuts
Folate 34µg 240µg Peanut
Choline 55.8mg 52.5mg Pine nuts
Saturated Fat 4.899g 6.279g Pine nuts
Monounsaturated Fat 18.764g 24.426g Peanut
Polyunsaturated fat 34.071g 15.558g Pine nuts
Tryptophan 0.107mg 0.25mg Peanut
Threonine 0.37mg 0.883mg Peanut
Isoleucine 0.542mg 0.907mg Peanut
Leucine 0.991mg 1.672mg Peanut
Lysine 0.54mg 0.926mg Peanut
Methionine 0.259mg 0.317mg Peanut
Phenylalanine 0.524mg 1.377mg Peanut
Valine 0.687mg 1.082mg Peanut
Histidine 0.341mg 0.652mg Peanut
Fructose 0.07g Pine nuts
Omega-3 - ALA 0.112g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
246%
Pine nuts
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 1.38g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 13)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $2.8)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.