Pine Nut vs. Walnut
Nutrition comparison of Pine Nut and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and walnut:
- Both walnut and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Pine nut has more niacin, however, walnut contains more Vitamin B6 and folate.
- Pine nut is a great source of Vitamin E.
- Walnut is an excellent source of calcium.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and pine nut are high in calories. Walnut is very similar to walnut for calories - walnut has 654 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is similar to walnut for protein, carbs and fat. Pine nut has a macronutrient ratio of 8:7:85 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Walnut | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 7% | 8% |
| Fat | 85% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and pine nut contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both walnut and pine nut are high in dietary fiber. Walnut has 81% more dietary fiber than pine nut - walnut has 6.7g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Walnut and pine nut contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both walnut and pine nut are high in protein. Walnut has 11% more protein than pine nut - walnut has 15.2g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Walnut is high in saturated fat and pine nut has 20% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Walnut and pine nut contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Walnut and pine nut contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 12 times more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 18 times more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more niacin, however, walnut contains more Vitamin B6 and folate. Both pine nut and walnut contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Pine Nut | Walnut | |
|---|---|---|
| Thiamin | 0.364 MG | 0.341 MG |
| Riboflavin | 0.227 MG | 0.15 MG |
| Niacin | 4.387 MG | 1.125 MG |
| Pantothenic acid | 0.313 MG | 0.57 MG |
| Vitamin B6 | 0.094 MG | 0.537 MG |
| Folate | 34 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 513% more calcium than pine nut - walnut has 98mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both walnut and pine nut are high in iron. Pine nut has 90% more iron than walnut - walnut has 2.9mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both walnut and pine nut are high in potassium. Pine nut has 35% more potassium than walnut - walnut has 441mg of potassium per 100 grams and pine nut has 597mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both pine nut and walnut contain small amounts of beta-carotene and lutein + zeaxanthin.
| Pine Nut | Walnut | |
|---|---|---|
| beta-carotene | 17 UG | 12 UG |
| lutein + zeaxanthin | 9 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Pine Nut | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 9.08 G |
| Total | 0.164 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, both pine nut and walnut contain significant amounts of linoleic acid.
| Pine Nut | Walnut | |
|---|---|---|
| other omega 6 | 0.229 G | 0.063 G |
| linoleic acid | 33.15 G | 38.093 G |
| Total | 33.379 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Pine Nut g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or pine nut contain more calories in 100 grams?Both walnut and pine nut are high in calories. Walnut is quite similar to walnut for calories - walnut has 654 calories in 100g and pine nut has 673 calories.
Does walnut or pine nut contain more calcium?
Walnut is a rich source of calcium and it has 510% more calcium than pine nut - walnut has 98mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does walnut or pine nut contain more iron?
Both walnut and pine nut are high in iron. Pine nut has 90% more iron than walnut - walnut has 2.9mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does walnut or pine nut contain more potassium?
Both walnut and pine nut are high in potassium. Pine nut has 40% more potassium than walnut - walnut has 441mg of potassium in 100 grams and pine nut has 597mg of potassium.