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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 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

Walnut vs Pine nuts infographic
Infographic link

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 Calcium +512.5%
Contains more Copper +19.8%
Contains more Selenium +600%
Contains more Iron +90%
Contains more Magnesium +58.9%
Contains more Phosphorus +66.2%
Contains more Potassium +35.4%
Contains more Zinc +108.7%
Contains more Manganese +157.8%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 109% 113% 148% 39% 0.26% 84% 529% 445% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4.8% 207% 179% 246% 53% 0.26% 176% 441% 1148% 3.8%
Contains more Calcium +512.5%
Contains more Copper +19.8%
Contains more Selenium +600%
Contains more Iron +90%
Contains more Magnesium +58.9%
Contains more Phosphorus +66.2%
Contains more Potassium +35.4%
Contains more Zinc +108.7%
Contains more Manganese +157.8%
Equal in Sodium - 2

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
:
Contains more Vitamin C +62.5%
Contains more Vitamin B5 +82.1%
Contains more Vitamin B6 +471.3%
Contains more Folate +188.2%
Contains more Vitamin A +45%
Contains more Vitamin E +1232.9%
Contains more Vitamin B2 +51.3%
Contains more Vitamin B3 +290%
Contains more Choline +42.3%
Contains more Vitamin K +1896.3%
Equal in Vitamin B1 - 0.364
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1.2% 14% 0% 4.3% 85% 35% 21% 34% 124% 74% 0% 21% 6.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1.7% 187% 0% 2.7% 91% 52% 82% 19% 22% 26% 0% 30% 135%
Contains more Vitamin C +62.5%
Contains more Vitamin B5 +82.1%
Contains more Vitamin B6 +471.3%
Contains more Folate +188.2%
Contains more Vitamin A +45%
Contains more Vitamin E +1232.9%
Contains more Vitamin B2 +51.3%
Contains more Vitamin B3 +290%
Contains more Choline +42.3%
Contains more Vitamin K +1896.3%
Equal in Vitamin B1 - 0.364

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.2%
Contains more Water +78.5%
Contains more Other +44.9%
Equal in Fats - 68.37
Equal in Carbs - 13.08
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 Protein +11.2%
Contains more Water +78.5%
Contains more Other +44.9%
Equal in Fats - 68.37
Equal in Carbs - 13.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +38.5%
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +110.1%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains more Polyunsaturated fat +38.5%
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +110.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +14.3%
Contains more Fructose +28.6%
Contains more Starch +2283.3%
Contains more Sucrose +42%
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 Glucose +14.3%
Contains more Fructose +28.6%
Contains more Starch +2283.3%
Contains more Sucrose +42%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Pine nuts
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Pine nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Walnut
50%
Pine nuts
Minerals Daily Need Coverage Score
152%
Walnut
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 1.227g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $5)
Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.