Pine nuts vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between pine nuts and nutmeg

Pine nuts have more manganese, vitamin E, phosphorus, fats, vitamin K, zinc, copper, and iron; however, nutmeg has more fiber.
Pine nuts' daily need coverage for manganese is 257% more.
Pine nuts are lower in saturated fat.

The food varieties used in the comparison are Nuts, pine nuts, dried and Spices, nutmeg, ground.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pine nuts

Nutmeg

Contains more MagnesiumMagnesium	+37.2%
Contains more PotassiumPotassium	+70.6%
Contains more IronIron	+81.9%
Contains more CopperCopper	+28.9%
Contains more ZincZinc	+200%
Contains more PhosphorusPhosphorus	+170%
Contains less SodiumSodium	-87.5%
Contains more ManganeseManganese	+203.5%

Contains more CalciumCalcium	+1050%
Contains more SeleniumSelenium	+128.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pine nuts

Nutmeg

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+298.2%
Contains more Vitamin B3Vitamin B3	+237.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+275%
Contains more Vitamin AVitamin A	+400%
Contains more Vitamin B6Vitamin B6	+70.2%
Contains more FolateFolate	+123.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.346mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	8.802mg	2.9mg	257%
Polyunsaturated fat	34.071g	0.35g	225%
Saturated fat	4.899g	25.94g	96%
Fiber	3.7g	20.8g	68%
Vitamin E	9.33mg	0mg	62%
Phosphorus	575mg	213mg	52%
Fats	68.37g	36.31g	49%
Vitamin K	53.9µg	0µg	45%
Zinc	6.45mg	2.15mg	39%
Monounsaturated fat	18.764g	3.22g	39%
Copper	1.324mg	1.027mg	33%
Iron	5.53mg	3.04mg	31%
Vitamin B3	4.387mg	1.299mg	19%
Calcium	16mg	184mg	17%
Protein	13.69g	5.84g	16%
Magnesium	251mg	183mg	16%
Vitamin B2	0.227mg	0.057mg	13%
Carbs	13.08g	49.29g	12%
Folate	34µg	76µg	11%
Choline	55.8mg	8.8mg	9%
Calories	673kcal	525kcal	7%
Potassium	597mg	350mg	7%
Omega-3 (ALA)	0.112g		7%
Vitamin B5	0.313mg		6%
Vitamin B6	0.094mg	0.16mg	5%
Vitamin C	0.8mg	3mg	2%
Selenium	0.7µg	1.6µg	2%
Vitamin B1	0.364mg	0.346mg	2%
Starch	1.43g		1%
Sodium	2mg	16mg	1%
Protein per 100 calories	2g	1.1g	N/A
Calories per 10 g protein	492kcal	899kcal	N/A
Weight per 100 calories	15g	19g	N/A
Unsaturated / Saturated Fat ratio	11	0.14	N/A
Net carbs	9.38g	28.49g	N/A
Sugar	3.59g	2.99g	N/A
Vitamin A	1µg	5µg	0%
Tryptophan	0.107mg		0%
Threonine	0.37mg		0%
Isoleucine	0.542mg		0%
Leucine	0.991mg		0%
Lysine	0.54mg		0%
Methionine	0.259mg		0%
Phenylalanine	0.524mg		0%
Valine	0.687mg		0%
Histidine	0.341mg		0%
Fructose	0.07g		0%
Omega-6 (Gamma-linolenic acid)	0.052g		N/A
Omega-6 (Eicosadienoic acid)	0.404g		N/A