Pine nuts vs. Pili nuts — In-Depth Nutrition Comparison

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Important differences between pine nuts and pili nuts

Pine nuts have more manganese, copper, zinc, iron, vitamin B3, and vitamin B2; however, pili nuts have more vitamin B1, calcium, and magnesium.
Pine nuts' daily need coverage for manganese is 282% more.
Pine nuts have 8 times more vitamin B3 than pili nuts. Pine nuts have 4.387mg of vitamin B3, while pili nuts have 0.519mg.
Pine nuts are lower in saturated fat.

The food varieties used in the comparison are Nuts, pine nuts, dried and Nuts, pilinuts, dried.

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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.

Pine nuts

Pili nuts

Contains more PotassiumPotassium	+17.8%
Contains more IronIron	+56.7%
Contains more CopperCopper	+38.2%
Contains more ZincZinc	+117.2%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+280.5%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+20.3%
Contains more CalciumCalcium	+806.3%

~equal in Phosphorus ~575mg

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.

Pine nuts

Pili nuts

Contains more Vitamin CVitamin C	+33.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+144.1%
Contains more Vitamin B3Vitamin B3	+745.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B1Vitamin B1	+150.8%
Contains more Vitamin B5Vitamin B5	+53%
Contains more Vitamin B6Vitamin B6	+22.3%
Contains more FolateFolate	+76.5%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	8.802mg	2.313mg	282%
Polyunsaturated fat	34.071g	7.605g	176%
Saturated fat	4.899g	31.184g	119%
Vitamin E	9.33mg		62%
Vitamin B1	0.364mg	0.913mg	46%
Monounsaturated fat	18.764g	37.229g	46%
Vitamin K	53.9µg		45%
Copper	1.324mg	0.958mg	41%
Zinc	6.45mg	2.97mg	32%
Iron	5.53mg	3.53mg	25%
Vitamin B3	4.387mg	0.519mg	24%
Fats	68.37g	79.55g	17%
Fiber	3.7g		15%
Calcium	16mg	145mg	13%
Magnesium	251mg	302mg	12%
Vitamin B2	0.227mg	0.093mg	10%
Choline	55.8mg		10%
Folate	34µg	60µg	7%
Protein	13.69g	10.8g	6%
Carbs	13.08g	3.98g	3%
Potassium	597mg	507mg	3%
Vitamin B5	0.313mg	0.479mg	3%
Calories	673kcal	719kcal	2%
Vitamin B6	0.094mg	0.115mg	2%
Starch	1.43g		1%
Selenium	0.7µg		1%
Protein per 100 calories	2g	1.5g	N/A
Calories per 10 g protein	492kcal	666kcal	N/A
Weight per 100 calories	15g	14g	N/A
Unsaturated / Saturated Fat ratio	11	1.4	N/A
Vitamin C	0.8mg	0.6mg	0%
Net carbs	9.38g	3.98g	N/A
Sugar	3.59g		N/A
Phosphorus	575mg	575mg	0%
Sodium	2mg	3mg	0%
Vitamin A	1µg	2µg	0%
Tryptophan	0.107mg	0.189mg	0%
Threonine	0.37mg	0.407mg	0%
Isoleucine	0.542mg	0.483mg	0%
Leucine	0.991mg	0.89mg	0%
Lysine	0.54mg	0.369mg	0%
Methionine	0.259mg	0.395mg	0%
Phenylalanine	0.524mg	0.497mg	0%
Valine	0.687mg	0.701mg	0%
Histidine	0.341mg	0.255mg	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