Pine nuts vs. Chestnut — In-Depth Nutrition Comparison

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How are pine nuts and chestnut different?

Pine nuts are richer in manganese, copper, phosphorus, zinc, iron, magnesium, vitamin B3, and vitamin B1, while chestnut is higher in vitamin C.
Pine nuts cover your daily need for manganese, 346% more than chestnut.
Pine nuts contain 26 times more zinc than chestnut. Pine nuts contain 6.45mg of zinc, while chestnut contains 0.25mg.
Chestnut is lower in saturated fat.

Nuts, pine nuts, dried and Nuts, chestnuts, european, boiled, and steamed types were used in this article.

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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.

Pine nuts

Chestnut

Contains more MagnesiumMagnesium	+364.8%
Contains more IronIron	+219.7%
Contains more CopperCopper	+180.5%
Contains more ZincZinc	+2480%
Contains more PhosphorusPhosphorus	+480.8%
Contains less SodiumSodium	-92.6%
Contains more ManganeseManganese	+930.7%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+187.5%
Contains more PotassiumPotassium	+19.8%

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.

Pine nuts

Chestnut

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+145.9%
Contains more Vitamin B2Vitamin B2	+118.3%
Contains more Vitamin B3Vitamin B3	+500.1%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+3237.5%
Contains more Vitamin B6Vitamin B6	+147.9%
Contains more FolateFolate	+11.8%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~1µg

~equal in Vitamin B5 ~0.316mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	8.802mg	0.854mg	346%
Polyunsaturated fat	34.071g	0.545g	224%
Fats	68.37g	1.38g	103%
Copper	1.324mg	0.472mg	95%
Phosphorus	575mg	99mg	68%
Vitamin E	9.33mg		62%
Zinc	6.45mg	0.25mg	56%
Iron	5.53mg	1.73mg	48%
Magnesium	251mg	54mg	47%
Monounsaturated fat	18.764g	0.476g	46%
Vitamin K	53.9µg		45%
Vitamin C	0.8mg	26.7mg	29%
Calories	673kcal	131kcal	27%
Protein	13.69g	2g	23%
Vitamin B3	4.387mg	0.731mg	23%
Saturated fat	4.899g	0.26g	21%
Vitamin B1	0.364mg	0.148mg	18%
Fiber	3.7g		15%
Vitamin B6	0.094mg	0.233mg	11%
Choline	55.8mg		10%
Vitamin B2	0.227mg	0.104mg	9%
Carbs	13.08g	27.76g	5%
Calcium	16mg	46mg	3%
Potassium	597mg	715mg	3%
Starch	1.43g		1%
Sodium	2mg	27mg	1%
Selenium	0.7µg		1%
Folate	34µg	38µg	1%
Protein per 100 calories	2g	1.5g	N/A
Calories per 10 g protein	492kcal	655kcal	N/A
Weight per 100 calories	15g	76g	N/A
Unsaturated / Saturated Fat ratio	11	3.9	N/A
Net carbs	9.38g	27.76g	N/A
Sugar	3.59g		N/A
Vitamin A	1µg	1µg	0%
Vitamin B5	0.313mg	0.316mg	0%
Tryptophan	0.107mg	0.022mg	0%
Threonine	0.37mg	0.071mg	0%
Isoleucine	0.542mg	0.079mg	0%
Leucine	0.991mg	0.118mg	0%
Lysine	0.54mg	0.118mg	0%
Methionine	0.259mg	0.047mg	0%
Phenylalanine	0.524mg	0.084mg	0%
Valine	0.687mg	0.112mg	0%
Histidine	0.341mg	0.055mg	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