Nuts · per 100 g
How Pine nuts can broaden the nutrient profile of Walnuts
See the added vitamin and mineral strengths from pine nuts, with all values shown per 100 g.
How this food broadens the profile
Starting with 100 g of walnuts, the calculation highlights Vitamin K, Vitamin E, Niacin (B3) among the main additions from 100 g of pine nuts.
Every reviewed food is compared independently with the starting food. Nutritionally similar foods are also shown separately for context. This is not an overall health ranking or a serving recommendation.
Largest differences at a glance
These are the four largest absolute gaps in percentage points of the daily reference amount per 100 g.
Manganese
Pine nuts is higher: 382.7% vs 148.4% for Walnuts, a 234.3 percentage-point gap.
Vitamin E
Pine nuts is higher: 62.2% vs 4.7% for Walnuts, a 57.5 percentage-point gap.
Vitamin K
Pine nuts is higher: 44.9% vs 2.3% for Walnuts, a 42.7 percentage-point gap.
Vitamin B6
Walnuts is higher: 41.3% vs 7.2% for Pine nuts, a 34.1 percentage-point gap.
Full per-100-gram comparison
Values are the uncapped percentage of the daily reference amount for FoodMaya's current adult reference profile (male, ages 19–30) supplied by 100 g. Zero means the selected USDA record reports none; nutrients not consistently reported across this category are excluded.
| Vitamin or mineral | Walnuts | Pine nuts |
|---|---|---|
| Vitamin Avitamin | 0.1% | 0.1% |
| Thiamin (B1)vitamin | 28.4% | 30.3% |
| Riboflavin (B2)vitamin | 11.5% | 17.5% |
| Niacin (B3)vitamin | 7.0% | 27.4% |
| Pantothenic acid (B5)vitamin | 11.4% | 6.3% |
| Vitamin B6vitamin | 41.3% | 7.2% |
| Folatevitamin | 24.5% | 8.5% |
| Vitamin B12vitamin | 0.0% | 0.0% |
| Vitamin Cvitamin | 1.4% | 0.9% |
| Vitamin Dvitamin | 0.0% | 0.0% |
| Vitamin Evitamin | 4.7% | 62.2% |
| Vitamin Kvitamin | 2.3% | 44.9% |
| Calciummineral | 9.8% | 1.6% |
| Coppermineral | 176.2% | 147.1% |
| Ironmineral | 36.4% | 69.1% |
| Magnesiummineral | 39.5% | 62.8% |
| Manganesemineral | 148.4% | 382.7% |
| Phosphorusmineral | 49.4% | 82.1% |
| Potassiummineral | 13.0% | 17.6% |
| Seleniummineral | 8.9% | 1.3% |
| Zincmineral | 28.1% | 58.6% |
USDA records and method
Source: U.S. Department of Agriculture, Agricultural Research Service, FoodData Central. Plain raw records are preferred; a simple unsalted roasted or dried record is used when USDA lacks a complete raw record. FoodMaya pins the reviewed FDC IDs shown above so the selected records do not change silently.
FoodMaya converts each reported nutrient to a percent of the daily reference amount per 100 g, then compares foods using only vitamins and minerals reported for every reviewed food in nuts. To find foods that broaden the profile, the calculation reduces the influence of very large amounts of any one nutrient. It then ranks each food by the pairwise Gram determinant: the squared area spanned by its transformed profile and the starting profile. A larger area reflects substantial nutrient amounts in a less redundant pattern. This page shows the highest-ranked candidate for the featured starting food.
The 100 g basis is for consistent comparison, not a suggested portion. USDA values can vary by variety, preparation, and storage. This narrow comparison omits protein, fiber, phytonutrients, bioavailability, allergies, cost, and personal medical needs; it is informational and not medical advice.