Pine nuts vs. Hazelnut — In-Depth Nutrition Comparison
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What are the differences between pine nuts and hazelnut?
- Pine nuts are higher in manganese, phosphorus, zinc, vitamin K, and magnesium, yet hazelnut is higher in copper, vitamin E, vitamin B6, fiber, and vitamin B1.
- Pine nuts' daily need coverage for manganese is 114% more.
- Pine nuts have 4 times more vitamin K than hazelnut. While pine nuts have 53.9µg of vitamin K, hazelnut has only 14.2µg.
We used Nuts, pine nuts, dried and Nuts, hazelnuts or filberts types in this article.
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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.
| Contains more MagnesiumMagnesium | +54% |
| Contains more IronIron | +17.7% |
| Contains more ZincZinc | +163.3% |
| Contains more PhosphorusPhosphorus | +98.3% |
| Contains more ManganeseManganese | +42.5% |
| Contains more CalciumCalcium | +612.5% |
| Contains more PotassiumPotassium | +13.9% |
| Contains more CopperCopper | +30.3% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +242.9% |
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.
| Contains more Vitamin B2Vitamin B2 | +100.9% |
| Contains more Vitamin B3Vitamin B3 | +143.7% |
| Contains more Vitamin KVitamin K | +279.6% |
| Contains more Vitamin CVitamin C | +687.5% |
| Contains more Vitamin EVitamin E | +61.1% |
| Contains more Vitamin B1Vitamin B1 | +76.6% |
| Contains more Vitamin B5Vitamin B5 | +193.3% |
| Contains more Vitamin B6Vitamin B6 | +498.9% |
| Contains more FolateFolate | +232.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 34.071g | 7.92g | 174% |
| Manganese | 8.802mg | 6.175mg | 114% |
| Monounsaturated fat | 18.764g | 45.652g | 67% |
| Copper | 1.324mg | 1.725mg | 45% |
| Phosphorus | 575mg | 290mg | 41% |
| Vitamin E | 9.33mg | 15.03mg | 38% |
| Zinc | 6.45mg | 2.45mg | 36% |
| Vitamin B6 | 0.094mg | 0.563mg | 36% |
| Vitamin K | 53.9µg | 14.2µg | 33% |
| Fiber | 3.7g | 9.7g | 24% |
| Vitamin B1 | 0.364mg | 0.643mg | 23% |
| Magnesium | 251mg | 163mg | 21% |
| Folate | 34µg | 113µg | 20% |
| Vitamin B3 | 4.387mg | 1.8mg | 16% |
| Fats | 68.37g | 60.75g | 12% |
| Vitamin B5 | 0.313mg | 0.918mg | 12% |
| Calcium | 16mg | 114mg | 10% |
| Iron | 5.53mg | 4.7mg | 10% |
| Vitamin B2 | 0.227mg | 0.113mg | 9% |
| Omega-3 (ALA) | 0.112g | 7% | |
| Vitamin C | 0.8mg | 6.3mg | 6% |
| Protein | 13.69g | 14.95g | 3% |
| Selenium | 0.7µg | 2.4µg | 3% |
| Calories | 673kcal | 628kcal | 2% |
| Potassium | 597mg | 680mg | 2% |
| Choline | 55.8mg | 45.6mg | 2% |
| Saturated fat | 4.899g | 4.464g | 2% |
| Carbs | 13.08g | 16.7g | 1% |
| Protein per 100 calories | 2g | 2.4g | N/A |
| Calories per 10 g protein | 492kcal | 420kcal | N/A |
| Weight per 100 calories | 15g | 16g | N/A |
| Unsaturated / Saturated Fat ratio | 11 | 12 | N/A |
| Net carbs | 9.38g | 7g | N/A |
| Sugar | 3.59g | 4.34g | N/A |
| Starch | 1.43g | 0.48g | 0% |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.107mg | 0.193mg | 0% |
| Threonine | 0.37mg | 0.497mg | 0% |
| Isoleucine | 0.542mg | 0.545mg | 0% |
| Leucine | 0.991mg | 1.063mg | 0% |
| Lysine | 0.54mg | 0.42mg | 0% |
| Methionine | 0.259mg | 0.221mg | 0% |
| Phenylalanine | 0.524mg | 0.663mg | 0% |
| Valine | 0.687mg | 0.701mg | 0% |
| Histidine | 0.341mg | 0.432mg | 0% |
| Fructose | 0.07g | 0.07g | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.052g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.404g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +12.5% |
| Contains more CarbsCarbs | +27.7% |
| Contains more WaterWater | +132.9% |
~equal in
Protein
~14.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +330.2% |
| Contains more Mono. FatMonounsaturated fat | +143.3% |
~equal in
Saturated fat
~4.464g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +197.9% |
| Contains more SucroseSucrose | +21.7% |
~equal in
Glucose
~0.07g
~equal in
Fructose
~0.07g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
