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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 have 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

Walnut vs Pine nuts 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.
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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%
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%
~equal in Sodium ~2mg

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.
Walnut
4
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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% 0.33% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
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 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%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.364mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Pine nuts DV% diff.
Manganese 3.414mg 8.802mg 234%
Polyunsaturated fat 47.174g 34.071g 87%
Vitamin E 0.7mg 9.33mg 58%
Vitamin K 2.7µg 53.9µg 43%
Vitamin B6 0.537mg 0.094mg 34%
Iron 2.91mg 5.53mg 33%
Phosphorus 346mg 575mg 33%
Zinc 3.09mg 6.45mg 31%
Copper 1.586mg 1.324mg 29%
Monounsaturated fat 8.933g 18.764g 25%
Magnesium 158mg 251mg 22%
Vitamin B3 1.125mg 4.387mg 20%
Folate 98µg 34µg 16%
Fiber 6.7g 3.7g 12%
Calcium 98mg 16mg 8%
Selenium 4.9µg 0.7µg 8%
Saturated fat 6.126g 4.899g 6%
Vitamin B2 0.15mg 0.227mg 6%
Vitamin B5 0.57mg 0.313mg 5%
Potassium 441mg 597mg 5%
Fats 65.21g 68.37g 5%
Choline 39.2mg 55.8mg 3%
Protein 15.23g 13.69g 3%
Vitamin B1 0.341mg 0.364mg 2%
Calories 654kcal 673kcal 1%
Vitamin C 1.3mg 0.8mg 1%
Starch 0.06g 1.43g 1%
Carbs 13.71g 13.08g 0%
Net carbs 7.01g 9.38g N/A
Sugar 2.61g 3.59g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.17mg 0.107mg 0%
Threonine 0.596mg 0.37mg 0%
Isoleucine 0.625mg 0.542mg 0%
Leucine 1.17mg 0.991mg 0%
Lysine 0.424mg 0.54mg 0%
Methionine 0.236mg 0.259mg 0%
Phenylalanine 0.711mg 0.524mg 0%
Valine 0.753mg 0.687mg 0%
Histidine 0.391mg 0.341mg 0%
Fructose 0.09g 0.07g 0%
Omega-3 - ALA 0.112g N/A
Omega-6 - Gamma-linoleic acid 0.052g N/A
Omega-6 - Eicosadienoic acid 0g 0.404g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
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
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
Walnut
1
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
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
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
28% 69%
Starch: 1.43 g
Sucrose: 3.45 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.