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  6. Pine nuts vs. Beechnuts

Pine nuts vs. Beechnuts — In-Depth Nutrition Comparison

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The main differences between pine nuts and beechnuts

  • Pine nuts are richer in manganese, phosphorus, copper, magnesium, zinc, iron, and vitamin B3, yet beechnuts are richer in vitamin B6, folate, and vitamin C.
  • Daily need coverage for manganese for pine nuts is 324% higher.

Food types used in this article are Nuts, pine nuts, dried and Nuts, beechnuts, dried.

Infographic

Pine nuts vs Beechnuts 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1500%
Contains more IronIron +124.8%
Contains more CopperCopper +97.6%
Contains more ZincZinc +1691.7%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +556.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +70.4%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.7% 0% 0.33% 187% 91% 52% 82% 19% 22% 0% 135% 26%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more Vitamin B3Vitamin B3 +400.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1837.5%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B5Vitamin B5 +195.5%
Contains more Vitamin B6Vitamin B6 +627.7%
Contains more FolateFolate +232.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pine nuts Beechnuts DV% diff.
Manganese 8.802mg 1.341mg 324%
Polyunsaturated fat 34.071g 20.089g 93%
Phosphorus 575mg 0mg 82%
Copper 1.324mg 0.67mg 73%
Vitamin E 9.33mg 62%
Magnesium 251mg 0mg 60%
Zinc 6.45mg 0.36mg 55%
Vitamin B6 0.094mg 0.684mg 45%
Vitamin K 53.9µg 45%
Iron 5.53mg 2.46mg 38%
Fats 68.37g 50g 28%
Vitamin B3 4.387mg 0.877mg 22%
Folate 34µg 113µg 20%
Vitamin C 0.8mg 15.5mg 16%
Protein 13.69g 6.2g 15%
Fiber 3.7g 15%
Potassium 597mg 1017mg 12%
Vitamin B5 0.313mg 0.925mg 12%
Vitamin B2 0.227mg 0.371mg 11%
Choline 55.8mg 10%
Monounsaturated fat 18.764g 21.892g 8%
Carbs 13.08g 33.5g 7%
Calories 673kcal 576kcal 5%
Vitamin B1 0.364mg 0.304mg 5%
Saturated fat 4.899g 5.719g 4%
Calcium 16mg 1mg 2%
Sodium 2mg 38mg 2%
Starch 1.43g 1%
Selenium 0.7µg 1%
Protein per 100 calories 2g 1.1g N/A
Calories per 10 g protein 492kcal 929kcal N/A
Weight per 100 calories 15g 17g N/A
Unsaturated / Saturated Fat ratio 11 7.3 N/A
Net carbs 9.38g 33.5g N/A
Sugar 3.59g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.107mg 0.069mg 0%
Threonine 0.37mg 0.221mg 0%
Isoleucine 0.542mg 0.245mg 0%
Leucine 0.991mg 0.367mg 0%
Lysine 0.54mg 0.367mg 0%
Methionine 0.259mg 0.146mg 0%
Phenylalanine 0.524mg 0.262mg 0%
Valine 0.687mg 0.346mg 0%
Histidine 0.341mg 0.172mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more ProteinProtein +120.8%
Contains more FatsFats +36.7%
Contains more CarbsCarbs +156.1%
Contains more WaterWater +189.5%
Contains more OtherOther +43.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Poly. FatPolyunsaturated fat +69.6%
Contains more Mono. FatMonounsaturated fat +16.7%

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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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients
  2. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.