Discover which food has more nutrients per 300 calories - Walnuts or Pine Nuts?
Lets compare vitamin content per 300 calories of Walnuts vs Pine Nuts:
300 calories of Walnuts have 5.9 times more Vitamin B6, 1.4 times more Vitamin B7 and 3 times more Vitamin B9 than Pine Nuts.
While 300 kcal of Dried Pine Nuts contain 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 13 times more Vitamin E and 19.4 times more Vitamin K than English Walnuts.
Both Walnuts and Pine Nuts provide similar amounts of Vitamin B1 per 300 calories.
300 calories of Walnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
300 calories of Pine Nuts have insufficient amounts of Vitamin B6 and Vitamin B9
Both English Walnuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Walnuts vs Pine Nuts:
300 calories of Walnuts have 1.2 times more Copper and 6.6 times more Molybdenum than Pine Nuts.
While 300 kcal of Dried Pine Nuts contain 1.8 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than English Walnuts.
300 calories of Walnuts lack sufficient amounts of Potassium
300 calories of Pine Nuts lack sufficient amounts of Molybdenum
Both English Walnuts as well as Dried Pine Nuts lack sufficient amounts of Calcium and Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Walnuts have 1.3 times more Saturated Fat, 57 times more Omega 3 and 1.9 times more Fiber than Pine Nuts.
Both Walnuts and Pine Nuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per 300 calories.
300 calories of Pine Nuts provide inadequate amounts of Omega 3 and Fiber
Both English Walnuts as well as Dried Pine Nuts provide inadequate amounts of Carbohydrate in 300 calories.