Walnuts vs Pine Nuts
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Walnuts vs Pine Nuts: nutrition per 100 g
| Per 100 g | Walnuts | Pine Nuts |
|---|---|---|
| Calories | 730 kcal | 689 kcal |
| Protein | 14.6 g | 15.7 g |
| Carbohydrate | 10.9 g | 18.6 g |
| Fat | 69.7 g | 61.3 g |
| Fibre | 5.2 g | 3.9 g |
| Allergens | Tree nuts | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Walnuts | Pine Nuts |
|---|---|---|
| Calcium, Ca | 88.26 mg | 8.74 mg |
| Choline, total | 39.2 mg | 55.8 mg |
| Copper, Cu | 1.21 mg | 1.12 mg |
| Folate, DFE | 98 ug | 34 ug |
| Folate, food | 98 ug | 34 ug |
| Folate, total | 98 ug | 34 ug |
| Iron, Fe | 2.24 mg | 5.36 mg |
| Magnesium, Mg | 142.4 mg | 205.9 mg |
| Manganese, Mn | 3 mg | 10.25 mg |
| Niacin | 1.22 mg | 4.47 mg |
| Pantothenic acid | 0.57 mg | 0.31 mg |
| Phosphorus, P | 365.1 mg | 540 mg |
| Potassium, K | 423.5 mg | 654.8 mg |
| Riboflavin | 0.15 mg | 0.23 mg |
| Selenium, Se | 4.9 ug | 0.7 ug |
| Thiamin | 0.23 mg | 0.63 mg |
| Vitamin A, IU | 20 iu | 29 iu |
| Vitamin A, RAE | 1 ug | 1 ug |
| Vitamin B-6 | 0.66 mg | 0.25 mg |
| Vitamin C, total ascorbic acid | 1.3 mg | 0.8 mg |
| Zinc, Zn | 2.76 mg | 5.71 mg |
Walnuts is higher in fibre and fat. Pine Nuts is higher in carbohydrate. That makes Walnuts more relevant when you want more fibre for fullness and digestion, and Pine Nuts when you want quicker-energy carbohydrate.
Bottom line
Per 100 g, Walnuts provides 730 kcal, 14.6 g protein, 10.9 g carbohydrate, 69.7 g fat and 5.2 g fiber; Pine Nuts provides 689 kcal, 15.7 g protein, 18.6 g carbohydrate, 61.3 g fat and 3.9 g fiber.
Looking beyond the macronutrients, Walnuts is the better source of calcium, folate, while Pine Nuts is the better source of iron, zinc (see the vitamins and minerals table below).
Pine nuts have more protein, iron, magnesium, zinc and potassium; walnuts more fiber and omega-3 ALA. Pine nuts are also the pricier of the two.
In short: for fiber and digestion, Walnuts. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.