Discover which food has more nutrients per 100 calories - Black Walnuts or Pine Nuts?
Lets compare vitamin content per 100 calories of Black Walnuts vs Pine Nuts:
100 calories of Black Walnuts have 5.8 times more Vitamin B5 and 6.7 times more Vitamin B6 than Pine Nuts.
While 100 kcal of Dried Pine Nuts contain 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 8.6 times more Vitamin B3, 4.1 times more Vitamin E and 18.4 times more Vitamin K than Dried Black Walnuts.
100 calories of Black Walnuts have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K
100 calories of Pine Nuts have insufficient amounts of Vitamin B5 and Vitamin B6
Both Dried Black Walnuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Black Walnuts vs Pine Nuts:
100 calories of Black Walnuts have 26.4 times more Selenium than Pine Nuts.
While 100 kcal of Dried Pine Nuts contain 1.6 times more Iron, 2.1 times more Manganese and 1.8 times more Zinc than Dried Black Walnuts.
Both Black Walnuts and Pine Nuts contain similar levels of Copper, Magnesium, Phosphorus and Potassium per 100 calories.
100 calories of Pine Nuts lack sufficient amounts of Selenium
Both Dried Black Walnuts as well as Dried Pine Nuts lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Black Walnuts have 17.7 times more Omega 3, 2 times more Fiber and 1.9 times more Protein than Pine Nuts.
While 100 kcal of Dried Pine Nuts contain 1.3 times more Saturated Fat than Dried Black Walnuts.
Both Black Walnuts and Pine Nuts offer comparable quantities of Energy, Fat and Omega 6 per 100 calories.
100 calories of Pine Nuts provide inadequate amounts of Omega 3 and Fiber
Both Dried Black Walnuts as well as Dried Pine Nuts provide inadequate amounts of Carbohydrate in 100 calories.