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