Walnut vs. Pine nuts — In-Depth Nutrition Comparison
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Important differences between walnut and pine nuts
- Walnut has more vitamin B6 and copper; however, pine nuts have more manganese, vitamin E, vitamin K, iron, phosphorus, zinc, magnesium, and vitamin B3.
- Pine nuts' daily need coverage for manganese is 234% more.
- Walnut has 6 times more vitamin B6 than pine nuts. Walnut has 0.537mg of vitamin B6, while pine nuts have 0.094mg.
The food varieties used in the comparison are Nuts, walnuts, english and Nuts, pine nuts, dried.
Infographic
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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 CalciumCalcium | +512.5% |
| Contains more CopperCopper | +19.8% |
| Contains more SeleniumSelenium | +600% |
| Contains more MagnesiumMagnesium | +58.9% |
| Contains more PotassiumPotassium | +35.4% |
| Contains more IronIron | +90% |
| Contains more ZincZinc | +108.7% |
| Contains more PhosphorusPhosphorus | +66.2% |
| Contains more ManganeseManganese | +157.8% |
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 CVitamin C | +62.5% |
| Contains more Vitamin B5Vitamin B5 | +82.1% |
| Contains more Vitamin B6Vitamin B6 | +471.3% |
| Contains more FolateFolate | +188.2% |
| Contains more Vitamin EVitamin E | +1232.9% |
| Contains more Vitamin B2Vitamin B2 | +51.3% |
| Contains more Vitamin B3Vitamin B3 | +290% |
| Contains more Vitamin KVitamin K | +1896.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.414mg | 8.802mg | 234% |
| Polyunsaturated fat | 47.174g | 34.071g | 87% |
| Vitamin E | 0.7mg | 9.33mg | 58% |
| Vitamin K | 2.7µg | 53.9µg | 43% |
| Vitamin B6 | 0.537mg | 0.094mg | 34% |
| Iron | 2.91mg | 5.53mg | 33% |
| Phosphorus | 346mg | 575mg | 33% |
| Zinc | 3.09mg | 6.45mg | 31% |
| Copper | 1.586mg | 1.324mg | 29% |
| Monounsaturated fat | 8.933g | 18.764g | 25% |
| Magnesium | 158mg | 251mg | 22% |
| Vitamin B3 | 1.125mg | 4.387mg | 20% |
| Folate | 98µg | 34µg | 16% |
| Fiber | 6.7g | 3.7g | 12% |
| Calcium | 98mg | 16mg | 8% |
| Selenium | 4.9µg | 0.7µg | 8% |
| Omega-3 (ALA) | 0.112g | 7% | |
| Vitamin B2 | 0.15mg | 0.227mg | 6% |
| Saturated fat | 6.126g | 4.899g | 6% |
| Fats | 65.21g | 68.37g | 5% |
| Potassium | 441mg | 597mg | 5% |
| Vitamin B5 | 0.57mg | 0.313mg | 5% |
| Protein | 15.23g | 13.69g | 3% |
| Choline | 39.2mg | 55.8mg | 3% |
| Vitamin B1 | 0.341mg | 0.364mg | 2% |
| Calories | 654kcal | 673kcal | 1% |
| Vitamin C | 1.3mg | 0.8mg | 1% |
| Starch | 0.06g | 1.43g | 1% |
| Protein per 100 calories | 2.3g | 2g | N/A |
| Calories per 10 g protein | 429kcal | 492kcal | N/A |
| Weight per 100 calories | 15g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 11 | N/A |
| Net carbs | 7.01g | 9.38g | N/A |
| Carbs | 13.71g | 13.08g | 0% |
| Sugar | 2.61g | 3.59g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.17mg | 0.107mg | 0% |
| Threonine | 0.596mg | 0.37mg | 0% |
| Isoleucine | 0.625mg | 0.542mg | 0% |
| Leucine | 1.17mg | 0.991mg | 0% |
| Lysine | 0.424mg | 0.54mg | 0% |
| Methionine | 0.236mg | 0.259mg | 0% |
| Phenylalanine | 0.711mg | 0.524mg | 0% |
| Valine | 0.753mg | 0.687mg | 0% |
| Histidine | 0.391mg | 0.341mg | 0% |
| Fructose | 0.09g | 0.07g | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.052g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0g | 0.404g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.2% |
| Contains more WaterWater | +78.5% |
~equal in
Fats
~68.37g
~equal in
Carbs
~13.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +38.5% |
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Mono. FatMonounsaturated fat | +110.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +14.3% |
| Contains more FructoseFructose | +28.6% |
| Contains more StarchStarch | +2283.3% |
| Contains more SucroseSucrose | +42% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
