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.
Detailed nutritional comparison of pine nut and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pine Nut src
Image of Walnut src

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 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.

Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Walnut (Nuts, walnuts, english) .

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