Pine nuts vs. Walnut — In-Depth Nutrition Comparison
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Important differences between pine nuts and walnut
- Pine nuts have more manganese, vitamin E, vitamin K, iron, phosphorus, zinc, magnesium, and vitamin B3; however, walnut has more vitamin B6 and copper.
- Pine nuts' daily need coverage for manganese is 234% more.
- Pine nuts have 20 times more vitamin K than walnut. Pine nuts have 53.9µg of vitamin K, while walnut has 2.7µg.
The food varieties used in the comparison are Nuts, pine nuts, dried and Nuts, walnuts, english.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +58.9% |
| Contains more PotassiumPotassium | +35.4% |
| Contains more IronIron | +90% |
| Contains more ZincZinc | +108.7% |
| Contains more PhosphorusPhosphorus | +66.2% |
| Contains more ManganeseManganese | +157.8% |
| Contains more CalciumCalcium | +512.5% |
| Contains more CopperCopper | +19.8% |
| Contains more SeleniumSelenium | +600% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +1232.9% |
| Contains more Vitamin B2Vitamin B2 | +51.3% |
| Contains more Vitamin B3Vitamin B3 | +290% |
| Contains more Vitamin KVitamin K | +1896.3% |
| Contains more Vitamin CVitamin C | +62.5% |
| Contains more Vitamin B5Vitamin B5 | +82.1% |
| Contains more Vitamin B6Vitamin B6 | +471.3% |
| Contains more FolateFolate | +188.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 3.414mg | 234% |
| Polyunsaturated fat | 34.071g | 47.174g | 87% |
| Vitamin E | 9.33mg | 0.7mg | 58% |
| Vitamin K | 53.9µg | 2.7µg | 43% |
| Vitamin B6 | 0.094mg | 0.537mg | 34% |
| Iron | 5.53mg | 2.91mg | 33% |
| Phosphorus | 575mg | 346mg | 33% |
| Zinc | 6.45mg | 3.09mg | 31% |
| Copper | 1.324mg | 1.586mg | 29% |
| Monounsaturated fat | 18.764g | 8.933g | 25% |
| Magnesium | 251mg | 158mg | 22% |
| Vitamin B3 | 4.387mg | 1.125mg | 20% |
| Folate | 34µg | 98µg | 16% |
| Fiber | 3.7g | 6.7g | 12% |
| Calcium | 16mg | 98mg | 8% |
| Selenium | 0.7µg | 4.9µg | 8% |
| Omega-3 (ALA) | 0.112g | 7% | |
| Vitamin B2 | 0.227mg | 0.15mg | 6% |
| Saturated fat | 4.899g | 6.126g | 6% |
| Fats | 68.37g | 65.21g | 5% |
| Potassium | 597mg | 441mg | 5% |
| Vitamin B5 | 0.313mg | 0.57mg | 5% |
| Protein | 13.69g | 15.23g | 3% |
| Choline | 55.8mg | 39.2mg | 3% |
| Vitamin B1 | 0.364mg | 0.341mg | 2% |
| Calories | 673kcal | 654kcal | 1% |
| Vitamin C | 0.8mg | 1.3mg | 1% |
| Starch | 1.43g | 0.06g | 1% |
| Protein per 100 calories | 2g | 2.3g | N/A |
| Calories per 10 g protein | 492kcal | 429kcal | N/A |
| Weight per 100 calories | 15g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 11 | 9.2 | N/A |
| Net carbs | 9.38g | 7.01g | N/A |
| Carbs | 13.08g | 13.71g | 0% |
| Sugar | 3.59g | 2.61g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.107mg | 0.17mg | 0% |
| Threonine | 0.37mg | 0.596mg | 0% |
| Isoleucine | 0.542mg | 0.625mg | 0% |
| Leucine | 0.991mg | 1.17mg | 0% |
| Lysine | 0.54mg | 0.424mg | 0% |
| Methionine | 0.259mg | 0.236mg | 0% |
| Phenylalanine | 0.524mg | 0.711mg | 0% |
| Valine | 0.687mg | 0.753mg | 0% |
| Histidine | 0.341mg | 0.391mg | 0% |
| Fructose | 0.07g | 0.09g | 0% |
| Omega-6 (Gamma-linolenic 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 | +11.2% |
| Contains more WaterWater | +78.5% |
~equal in
Fats
~65.21g
~equal in
Carbs
~13.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Mono. FatMonounsaturated fat | +110.1% |
| Contains more Poly. FatPolyunsaturated fat | +38.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +2283.3% |
| Contains more SucroseSucrose | +42% |
| Contains more GlucoseGlucose | +14.3% |
| Contains more FructoseFructose | +28.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
