Discover which food has more nutrients per 500 calories - Pine Nuts or Walnuts?
Lets compare vitamin content per 500 calories of Pine Nuts vs Walnuts:
500 calories of Pine Nuts have 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 Walnuts.
While 500 kcal of English Walnuts contain 5.9 times more Vitamin B6, 1.4 times more Vitamin B7 and 3 times more Vitamin B9 than Dried Pine Nuts.
Both Pine Nuts and Walnuts provide similar amounts of Vitamin B1 per 500 calories.
500 calories of Pine Nuts have insufficient amounts of Vitamin B6 and Vitamin B9
500 calories of Walnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
Both Dried Pine Nuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Pine Nuts vs Walnuts:
500 calories of Pine Nuts have 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 Walnuts.
While 500 kcal of English Walnuts contain 6.6 times more Molybdenum than Dried Pine Nuts.
Both Pine Nuts and Walnuts contain similar levels of Copper per 500 calories.
500 calories of Pine Nuts lack sufficient amounts of Molybdenum
500 calories of Walnuts lack sufficient amounts of Potassium
Both Dried Pine Nuts as well as English Walnuts lack sufficient amounts of Calcium and Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 kcal of English Walnuts contain 1.3 times more Saturated Fat, 57 times more Omega 3 and 1.9 times more Fiber than Dried Pine Nuts.
Both Pine Nuts and Walnuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per 500 calories.
500 calories of Pine Nuts provide inadequate amounts of Omega 3 and Fiber
Both Dried Pine Nuts as well as English Walnuts provide inadequate amounts of Carbohydrate in 500 calories.