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Pine nuts vs Seeds, kernels, nuts (average), unsalted: nutrition comparison

Per 100 g: 688 kcal for Pine nuts, versus 618 kcal for Seeds, kernels, nuts (average), unsalted, a difference of 70 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Pine nuts

Nuts, seeds and oleaginous fruit100 g

Protein16.5 g 16.5 g

Fat61.9 g 61.9 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy688 kcal 688 kcal

Protein−4.3 g

Fat+9 g

Vitamin Dequal

Omega-3−1.8 g

Energy+70 kcal

Seeds, kernels, nuts (average), unsalted

Nuts, seeds and oleaginous fruit100 g

Protein20.8 g 20.8 g

Fat52.9 g 52.9 g

Vitamin D0 µg 0 µg

Omega-31.9 g 1.9 g

Energy618 kcal 618 kcal

Highest magnesium content

Pine nuts contains 160 mg more magnesium per 100 g.

Highest phosphorus content

Pine nuts contains 250 mg more phosphorus per 100 g.

Highest saturated fat content

Seeds, kernels, nuts (average), unsalted contains 3.3 g more saturated fat per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Pine nuts	Seeds, kernels, nuts (average), unsalted
Macronutrients
Energy	688 kcal	618 kcal
Protein	16.5 g	20.8 g
Fat	61.9 g	52.9 g
of which saturated fat	4.3 g	7.6 g
of which polyunsaturated	25.7 g	15 g
of which omega-3	0.1 g	1.9 g
Carbohydrates	13 g	9.4 g
of which sugars	4.9 g	4.3 g
Dietary fibre	6.3 g	10.1 g
Water	2.2 g	9.9 g
Alcohol	0 g	0 g
Minerals
Calcium	20 mg	160 mg
Iron	6.5 mg	3.6 mg
Magnesium	370 mg	210 mg
Phosphorus	690 mg	440 mg
Potassium	810 mg	670 mg
Sodium	2 mg	9 mg
Zinc	5.8 mg	3.5 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	< 0,5 mg	1 mg
Folate	63 µg	82 µg

Pine nuts vs Seeds, kernels, nuts (average), unsalted: nutrition comparison

Pine nuts

Seeds, kernels, nuts (average), unsalted

Full comparison, nutrient by nutrient

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