Pine Nuts vs Walnuts: The Healthier Choice

Where is more calories, protein, carbs - what is more healthy?

Pine nuts - calories, kcal, weight, nutrition
Pine nuts - calories, kcal, weight, nutrition

Walnuts vs Pine nuts: Nutrition Comparison

per 100gPine nutsWalnuts
Calories673 654
Carbohydrates13.08 g13.71 g
Fat68.37 g65.21 g
Dietary fiber3.7 g6.7 g
Protein13.69 g15.23 g
Calcium16 mg98 mg
Iron5.53 mg2.9 mg
Magnessium251 mg158 mg
Phosphorus575 mg346 mg
Potassium597 mg441 mg
Sodium2 mg2 mg
Zink6.45 mg3.09 mg
Vitaminium B1 (Thiamine)0.364 mg0.341 mg
Vitaminium B2 (riboflavin)0.227 mg0.15 mg
Vitaminium B3 (Niacin)4.387 mg1.125 mg
Vitaminium B50.313 mg0.57 mg
Vitaminium B60.094 mg0.537 mg
Vitaminium B9 (Folic acid)34 mg98 mg
Vitaminium C0.8 mg1.3 mg
Vitaminium E9.33 mg20.83 mg
Beta karoten17 mg12 mg

More Calories in Pine nuts

At first glance, you can see that in Pine nuts is just a little more calories than in walnuts.

Pine nuts has 673 kcal per 100g and walnuts 654 kcal per 100g so it is pretty easy to calculate that the difference is about 3%.

In Pine nuts and in walnuts most calories came from fat.

See tables below to compare Pine nuts with walnuts in details.

Pine nuts And Walnuts Nutrition Difference

  • Calories:
    Pine nuts - 3% more than walnuts
  • Carbohydrates:
    walnuts - 5% more than Pine nuts
  • Fat:
    Pine nuts - 5% more than walnuts
  • Dietary fiber:
    walnuts - 81% more than Pine nuts
  • Protein:
    walnuts - 11% more than Pine nuts

Less protein in Pine nuts

It is aslo easy to see see that in Pine nuts is less protein than in walnuts.

There is 15.23g per 100g of walnuts and 13.69g per 100g of Pine nuts so using simple math we can see that difference is about 11%.

Less carbohydrates in Pine nuts

In Pine nuts is less carbohydrates than in walnuts.

There is 13.71g/100g of carbohydrates in walnuts and 13.08g/100g in Pine nuts so let me do the math for you again - difference is about 5%.

More fat in Pine nuts

In Pine nuts is more fats than in walnuts.

The tables above show us that there is 65.21g/100g of fats in walnuts and 68.37g/100g in Pine nuts. In this case difference is about 5%.

Pine nuts

  • Calories673
  • Carbohydrates13.08 g
  • Fat68.37 g
  • Dietary fiber3.7 g
  • Protein13.69 g
Pine nuts calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 7% CARBS.
  • 8% PROTEIN
  • 85% FAT


  • Calories654
  • Carbohydrates13.71 g
  • Fat65.21 g
  • Dietary fiber6.7 g
  • Protein15.23 g
Walnuts calories per:
| ounce | single piece | handfull | cup | chopped | cup | half cup

Calories source

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT

Vitamins: walnuts vs Pine nuts

  • Vitaminium B1 (Thiamine):
    Pine nuts - 7% more than walnuts
  • Vitaminium B2 (riboflavin):
    Pine nuts - 51% more than walnuts
  • Vitaminium B3 (Niacin):
    Pine nuts - 290% more than walnuts
  • Vitaminium B5:
    walnuts - 82% more than Pine nuts
  • Vitaminium B6:
    walnuts - 471% more than Pine nuts
  • Vitaminium B9 (Folic acid):
    walnuts - 188% more than Pine nuts
  • Vitaminium C:
    walnuts - 63% more than Pine nuts
  • Vitaminium E:
    walnuts - 123% more than Pine nuts
  • Beta karoten:
    Pine nuts - 42% more than walnuts

Minerals: Pine nuts vs walnuts

  • Calcium:
    walnuts - 513% more than Pine nuts
  • Iron:
    Pine nuts - 91% more than walnuts
  • Magnessium:
    Pine nuts - 59% more than walnuts
  • Phosphorus:
    Pine nuts - 66% more than walnuts
  • Potassium:
    Pine nuts - 35% more than walnuts
  • Sodium:
    walnuts - 0% more than Pine nuts
  • Zink:
    Pine nuts - 109% more than walnuts
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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