Walnut vs. Pine nuts — In-Depth Nutrition Comparison
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Important differences between Walnut and Pine nuts
- Walnut has more Vitamin B6, and Copper, however, Pine nuts has more Manganese, Vitamin E, Vitamin K, Iron, Phosphorus, Zinc, Magnesium, and Vitamin B3.
- Pine nuts' daily need coverage for Manganese is 234% more.
- Walnut has 6 times more Vitamin B6 than Pine nuts. Walnut has 0.537mg of Vitamin B6, while Pine nuts have 0.094mg.
The food varieties used in the comparison are Nuts, walnuts, english and Nuts, pine nuts, dried.
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.
| Contains more CalciumCalcium | +512.5% |
| Contains more CopperCopper | +19.8% |
| Contains more SeleniumSelenium | +600% |
| 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% |
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 | +62.5% |
| Contains more Vitamin B5Vitamin B5 | +82.1% |
| Contains more Vitamin B6Vitamin B6 | +471.3% |
| Contains more FolateFolate | +188.2% |
| Contains more Vitamin AVitamin A | +45% |
| 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 CholineCholine | +42.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.2% |
| Contains more WaterWater | +78.5% |
| Contains more OtherOther | +44.9% |
~equal in
Fats
~68.37g
~equal in
Carbs
~13.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +38.5% |
| Contains less Sat. FatSaturated Fat | -20% |
| Contains more Mono. FatMonounsaturated Fat | +110.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +14.3% |
| Contains more FructoseFructose | +28.6% |
| Contains more StarchStarch | +2283.3% |
| Contains more SucroseSucrose | +42% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sugar |
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| Lower in Saturated Fat |
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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 Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 654kcal | 673kcal |
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| Protein | 15.23g | 13.69g |
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| Fats | 65.21g | 68.37g |
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| Vitamin C | 1.3mg | 0.8mg |
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| Net carbs | 7.01g | 9.38g |
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| Carbs | 13.71g | 13.08g |
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| Magnesium | 158mg | 251mg |
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| Calcium | 98mg | 16mg |
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| Potassium | 441mg | 597mg |
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| Iron | 2.91mg | 5.53mg |
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| Sugar | 2.61g | 3.59g |
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| Fiber | 6.7g | 3.7g |
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| Copper | 1.586mg | 1.324mg |
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| Zinc | 3.09mg | 6.45mg |
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| Starch | 0.06g | 1.43g |
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| Phosphorus | 346mg | 575mg |
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| Sodium | 2mg | 2mg | |
| Vitamin A | 20IU | 29IU |
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| Vitamin A | 1µg | 1µg | |
| Vitamin E | 0.7mg | 9.33mg |
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| Manganese | 3.414mg | 8.802mg |
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| Selenium | 4.9µg | 0.7µg |
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| Vitamin B1 | 0.341mg | 0.364mg |
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| Vitamin B2 | 0.15mg | 0.227mg |
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| Vitamin B3 | 1.125mg | 4.387mg |
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| Vitamin B5 | 0.57mg | 0.313mg |
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| Vitamin B6 | 0.537mg | 0.094mg |
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| Vitamin K | 2.7µg | 53.9µg |
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| Folate | 98µg | 34µg |
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| Choline | 39.2mg | 55.8mg |
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| Saturated Fat | 6.126g | 4.899g |
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| Monounsaturated Fat | 8.933g | 18.764g |
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| Polyunsaturated fat | 47.174g | 34.071g |
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| Tryptophan | 0.17mg | 0.107mg |
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| Threonine | 0.596mg | 0.37mg |
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| Isoleucine | 0.625mg | 0.542mg |
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| Leucine | 1.17mg | 0.991mg |
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| Lysine | 0.424mg | 0.54mg |
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| Methionine | 0.236mg | 0.259mg |
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| Phenylalanine | 0.711mg | 0.524mg |
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| Valine | 0.753mg | 0.687mg |
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| Histidine | 0.391mg | 0.341mg |
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| Fructose | 0.09g | 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 | 0g | 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
32%
50%
Minerals Daily Need Coverage Score
152%
246%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Pine nuts is lower in Saturated Fat (difference - 1.227g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Pine nuts is cheaper (difference - $5)
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
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.