Pine nuts vs. Peanut — In-Depth Nutrition Comparison

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The main differences between pine nuts and peanuts

Pine nuts are richer in manganese, vitamin K, zinc, phosphorus, copper, and magnesium, yet peanuts are richer in folate, vitamin B3, vitamin B5, and vitamin B1.
Daily need coverage for manganese for pine nuts is 299% higher.

Food types used in this article are Nuts, pine nuts, dried and Peanuts, all types, raw.

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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

Peanut

Contains more MagnesiumMagnesium	+49.4%
Contains more IronIron	+20.7%
Contains more CopperCopper	+15.7%
Contains more ZincZinc	+97.2%
Contains more PhosphorusPhosphorus	+52.9%
Contains less SodiumSodium	-88.9%
Contains more ManganeseManganese	+355.1%

Contains more CalciumCalcium	+475%
Contains more PotassiumPotassium	+18.1%
Contains more SeleniumSelenium	+928.6%

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

Peanut

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+12%
Contains more Vitamin B2Vitamin B2	+68.1%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+75.8%
Contains more Vitamin B3Vitamin B3	+175%
Contains more Vitamin B5Vitamin B5	+464.5%
Contains more Vitamin B6Vitamin B6	+270.2%
Contains more FolateFolate	+605.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	8.802mg	1.934mg	299%
Polyunsaturated fat	34.071g	15.558g	123%
Folate	34µg	240µg	52%
Vitamin B3	4.387mg	12.066mg	48%
Vitamin K	53.9µg	0µg	45%
Fats	68.37g	49.24g	29%
Zinc	6.45mg	3.27mg	29%
Vitamin B5	0.313mg	1.767mg	29%
Phosphorus	575mg	376mg	28%
Protein	13.69g	25.8g	24%
Vitamin B1	0.364mg	0.64mg	23%
Magnesium	251mg	168mg	20%
Copper	1.324mg	1.144mg	20%
Vitamin B6	0.094mg	0.348mg	20%
Fiber	3.7g	8.5g	19%
Monounsaturated fat	18.764g	24.426g	14%
Iron	5.53mg	4.58mg	12%
Selenium	0.7µg	7.2µg	12%
Calcium	16mg	92mg	8%
Vitamin E	9.33mg	8.33mg	7%
Vitamin B2	0.227mg	0.135mg	7%
Saturated fat	4.899g	6.279g	6%
Calories	673kcal	567kcal	5%
Potassium	597mg	705mg	3%
Vitamin C	0.8mg	0mg	1%
Carbs	13.08g	16.13g	1%
Starch	1.43g		1%
Sodium	2mg	18mg	1%
Choline	55.8mg	52.5mg	1%
Protein per 100 calories	2g	4.6g	N/A
Calories per 10 g protein	492kcal	220kcal	N/A
Weight per 100 calories	15g	18g	N/A
Unsaturated / Saturated Fat ratio	11	6.4	N/A
Net carbs	9.38g	7.63g	N/A
Sugar	3.59g	4.72g	N/A
Vitamin A	1µg	0µg	0%
Tryptophan	0.107mg	0.25mg	0%
Threonine	0.37mg	0.883mg	0%
Isoleucine	0.542mg	0.907mg	0%
Leucine	0.991mg	1.672mg	0%
Lysine	0.54mg	0.926mg	0%
Methionine	0.259mg	0.317mg	0%
Phenylalanine	0.524mg	1.377mg	0%
Valine	0.687mg	1.082mg	0%
Histidine	0.341mg	0.652mg	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