Discover which food has more nutrients per 500 calories - Pine Nuts or Black Walnuts?
Lets compare vitamin content per 500 calories of Pine Nuts vs Black Walnuts:
500 calories of Pine Nuts have 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 Black Walnuts.
While 500 kcal of Dried Black Walnuts contain 5.8 times more Vitamin B5 and 6.7 times more Vitamin B6 than Dried Pine Nuts.
500 calories of Pine Nuts have insufficient amounts of Vitamin B5 and Vitamin B6
500 calories of Black Walnuts have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K
Both Dried Pine Nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Pine Nuts vs Black Walnuts:
500 calories of Pine Nuts have 1.6 times more Iron, 2.1 times more Manganese and 1.8 times more Zinc than Black Walnuts.
While 500 kcal of Dried Black Walnuts contain 26.4 times more Selenium than Dried Pine Nuts.
Both Pine Nuts and Black Walnuts contain similar levels of Copper, Magnesium, Phosphorus and Potassium per 500 calories.
500 calories of Pine Nuts lack sufficient amounts of Selenium
Both Dried Pine Nuts as well as Dried Black Walnuts lack sufficient amounts of Calcium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Pine Nuts have 1.3 times more Saturated Fat than Black Walnuts.
While 500 kcal of Dried Black Walnuts contain 17.7 times more Omega 3, 2 times more Fiber and 1.9 times more Protein than Dried Pine Nuts.
Both Pine Nuts and Black Walnuts offer comparable quantities of Energy, Fat and Omega 6 per 500 calories.
500 calories of Pine Nuts provide inadequate amounts of Omega 3 and Fiber
Both Dried Pine Nuts as well as Dried Black Walnuts provide inadequate amounts of Carbohydrate in 500 calories.