Nutrient Comparison: Pine Nuts VS Black Walnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Pine Nuts versus 14 oz of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pine Nuts vs Black Walnuts:
- 14 ounces of Pine Nuts have 6.4 times more Vitamin B1, 1.7 times more Vitamin B2, 9.3 times more Vitamin B3, 4.5 times more Vitamin E and 20 times more Vitamin K than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 5.3 times more Vitamin B5 and 6.2 times more Vitamin B6 than Dried Pine Nuts.
- Both Pine Nuts and Black Walnuts provide similar amounts of Vitamin B9 per 14 ounces.
- Both Dried Pine Nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pine Nuts vs Black Walnuts:
- 14 ounces of Pine Nuts have 1.8 times more Iron, 1.2 times more Magnesium, 2.3 times more Manganese and 1.9 times more Zinc than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 3.8 times more Calcium and 24.3 times more Selenium than Dried Pine Nuts.
- Both Pine Nuts and Black Walnuts contain similar levels of Copper, Phosphorus and Potassium per 14 ounces.
- 14 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Pine Nuts have 1.4 times more Saturated Fat, 1.4 times more Carbohydrate and 3.3 times more Sugars than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 16.3 times more Omega 3, 1.8 times more Fiber and 1.8 times more Protein than Dried Pine Nuts.
- Both Pine Nuts and Black Walnuts offer comparable quantities of Energy, Fat and Omega 6 per 14 ounces.