Pine nuts vs. Pecan — In-Depth Nutrition Comparison
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How are pine nuts and pecan different?
- Pine nuts are higher in manganese, vitamin E, phosphorus, vitamin K, iron, magnesium, vitamin B3, and zinc; however, pecan is richer in vitamin B1 and fiber.
- Daily need coverage for manganese for pine nuts is 187% higher.
- Pine nuts contain 15 times more vitamin K than pecan. While pine nuts contain 53.9µg of vitamin K, pecan contains only 3.5µg.
Nuts, pine nuts, dried and Nuts, pecans are the varieties used in this article.
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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 | +107.4% |
| Contains more PotassiumPotassium | +45.6% |
| Contains more IronIron | +118.6% |
| Contains more ZincZinc | +42.4% |
| Contains more PhosphorusPhosphorus | +107.6% |
| Contains more ManganeseManganese | +95.6% |
| Contains more CalciumCalcium | +337.5% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +442.9% |
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.
| Contains more Vitamin EVitamin E | +566.4% |
| Contains more Vitamin B2Vitamin B2 | +74.6% |
| Contains more Vitamin B3Vitamin B3 | +275.9% |
| Contains more Vitamin KVitamin K | +1440% |
| Contains more FolateFolate | +54.5% |
| Contains more CholineCholine | +37.8% |
| Contains more Vitamin CVitamin C | +37.5% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +81.3% |
| Contains more Vitamin B5Vitamin B5 | +175.7% |
| Contains more Vitamin B6Vitamin B6 | +123.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 4.5mg | 187% |
| Polyunsaturated fat | 34.071g | 21.614g | 83% |
| Monounsaturated fat | 18.764g | 40.801g | 55% |
| Vitamin E | 9.33mg | 1.4mg | 53% |
| Phosphorus | 575mg | 277mg | 43% |
| Vitamin K | 53.9µg | 3.5µg | 42% |
| Iron | 5.53mg | 2.53mg | 38% |
| Magnesium | 251mg | 121mg | 31% |
| Vitamin B1 | 0.364mg | 0.66mg | 25% |
| Fiber | 3.7g | 9.6g | 24% |
| Vitamin B3 | 4.387mg | 1.167mg | 20% |
| Zinc | 6.45mg | 4.53mg | 17% |
| Copper | 1.324mg | 1.2mg | 14% |
| Vitamin B5 | 0.313mg | 0.863mg | 11% |
| Vitamin B6 | 0.094mg | 0.21mg | 9% |
| Protein | 13.69g | 9.17g | 9% |
| Vitamin B2 | 0.227mg | 0.13mg | 7% |
| Potassium | 597mg | 410mg | 6% |
| Saturated fat | 4.899g | 6.18g | 6% |
| Selenium | 0.7µg | 3.8µg | 6% |
| Fats | 68.37g | 71.97g | 6% |
| Calcium | 16mg | 70mg | 5% |
| Folate | 34µg | 22µg | 3% |
| Choline | 55.8mg | 40.5mg | 3% |
| Calories | 673kcal | 691kcal | 1% |
| Vitamin C | 0.8mg | 1.1mg | 0% |
| Carbs | 13.08g | 13.86g | 0% |
| Net carbs | 9.38g | 4.26g | N/A |
| Sugar | 3.59g | 3.97g | N/A |
| Starch | 1.43g | 0.46g | 0% |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.107mg | 0.093mg | 0% |
| Threonine | 0.37mg | 0.306mg | 0% |
| Isoleucine | 0.542mg | 0.336mg | 0% |
| Leucine | 0.991mg | 0.598mg | 0% |
| Lysine | 0.54mg | 0.287mg | 0% |
| Methionine | 0.259mg | 0.183mg | 0% |
| Phenylalanine | 0.524mg | 0.426mg | 0% |
| Valine | 0.687mg | 0.411mg | 0% |
| Histidine | 0.341mg | 0.262mg | 0% |
| Fructose | 0.07g | 0.04g | 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
| Contains more ProteinProtein | +49.3% |
| Contains more OtherOther | +74.3% |
| Contains more WaterWater | +54.4% |
~equal in
Fats
~71.97g
~equal in
Carbs
~13.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -20.7% |
| Contains more Poly. FatPolyunsaturated fat | +57.6% |
| Contains more Mono. FatMonounsaturated fat | +117.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +210.9% |
| Contains more GlucoseGlucose | +75% |
| Contains more FructoseFructose | +75% |
| Contains more SucroseSucrose | +13% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
