Pine nuts vs. Pecan — In-Depth Nutrition Comparison
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How are pine nuts and pecan different?
- Pine nuts are higher in manganese, vitamin E, phosphorus, vitamin K, iron, magnesium, vitamin B3, and zinc; however, pecan is richer in vitamin B1 and fiber.
- Daily need coverage for manganese for pine nuts is 187% higher.
- Pine nuts contain 15 times more vitamin K than pecan. While pine nuts contain 53.9µg of vitamin K, pecan contains only 3.5µg.
Nuts, pine nuts, dried and Nuts, pecans are the varieties used 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 | +107.4% |
| Contains more PotassiumPotassium | +45.6% |
| Contains more IronIron | +118.6% |
| Contains more ZincZinc | +42.4% |
| Contains more PhosphorusPhosphorus | +107.6% |
| Contains more ManganeseManganese | +95.6% |
| Contains more CalciumCalcium | +337.5% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +442.9% |
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 EVitamin E | +566.4% |
| Contains more Vitamin B2Vitamin B2 | +74.6% |
| Contains more Vitamin B3Vitamin B3 | +275.9% |
| Contains more Vitamin KVitamin K | +1440% |
| Contains more FolateFolate | +54.5% |
| Contains more Vitamin CVitamin C | +37.5% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +81.3% |
| Contains more Vitamin B5Vitamin B5 | +175.7% |
| Contains more Vitamin B6Vitamin B6 | +123.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 4.5mg | 187% |
| Polyunsaturated fat | 34.071g | 21.614g | 83% |
| Monounsaturated fat | 18.764g | 40.801g | 55% |
| Vitamin E | 9.33mg | 1.4mg | 53% |
| Phosphorus | 575mg | 277mg | 43% |
| Vitamin K | 53.9µg | 3.5µg | 42% |
| Iron | 5.53mg | 2.53mg | 38% |
| Magnesium | 251mg | 121mg | 31% |
| Vitamin B1 | 0.364mg | 0.66mg | 25% |
| Fiber | 3.7g | 9.6g | 24% |
| Vitamin B3 | 4.387mg | 1.167mg | 20% |
| Zinc | 6.45mg | 4.53mg | 17% |
| Copper | 1.324mg | 1.2mg | 14% |
| Vitamin B5 | 0.313mg | 0.863mg | 11% |
| Protein | 13.69g | 9.17g | 9% |
| Vitamin B6 | 0.094mg | 0.21mg | 9% |
| Vitamin B2 | 0.227mg | 0.13mg | 7% |
| Omega-3 (ALA) | 0.112g | 7% | |
| Fats | 68.37g | 71.97g | 6% |
| Potassium | 597mg | 410mg | 6% |
| Selenium | 0.7µg | 3.8µg | 6% |
| Saturated fat | 4.899g | 6.18g | 6% |
| Calcium | 16mg | 70mg | 5% |
| Folate | 34µg | 22µg | 3% |
| Choline | 55.8mg | 40.5mg | 3% |
| Calories | 673kcal | 691kcal | 1% |
| Protein per 100 calories | 2g | 1.3g | N/A |
| Calories per 10 g protein | 492kcal | 754kcal | N/A |
| Weight per 100 calories | 15g | 14g | N/A |
| Unsaturated / Saturated Fat ratio | 11 | 10 | N/A |
| Vitamin C | 0.8mg | 1.1mg | 0% |
| Net carbs | 9.38g | 4.26g | N/A |
| Carbs | 13.08g | 13.86g | 0% |
| Sugar | 3.59g | 3.97g | N/A |
| Starch | 1.43g | 0.46g | 0% |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.107mg | 0.093mg | 0% |
| Threonine | 0.37mg | 0.306mg | 0% |
| Isoleucine | 0.542mg | 0.336mg | 0% |
| Leucine | 0.991mg | 0.598mg | 0% |
| Lysine | 0.54mg | 0.287mg | 0% |
| Methionine | 0.259mg | 0.183mg | 0% |
| Phenylalanine | 0.524mg | 0.426mg | 0% |
| Valine | 0.687mg | 0.411mg | 0% |
| Histidine | 0.341mg | 0.262mg | 0% |
| Fructose | 0.07g | 0.04g | 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 ProteinProtein | +49.3% |
| Contains more WaterWater | +54.4% |
~equal in
Fats
~71.97g
~equal in
Carbs
~13.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -20.7% |
| Contains more Poly. FatPolyunsaturated fat | +57.6% |
| Contains more Mono. FatMonounsaturated fat | +117.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +210.9% |
| Contains more GlucoseGlucose | +75% |
| Contains more FructoseFructose | +75% |
| Contains more SucroseSucrose | +13% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
