• Home
  • Guides
  • Ginkgo Nuts vs Pine Nuts (Pinyons): How Do They Compare?

Ginkgo Nuts vs Pine Nuts (Pinyons): How Do They Compare?

This article explains the key similarities and differences between ginkgo nuts and pine nuts (pinyons), foods from the nuts and seeds group. Read on to learn more about the ginkgo nuts vs pine nuts (pinyons) comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 5, 2023.

Ginkgo Nuts and pine nuts (pinyons) belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on ginkgo nuts and pine nuts (pinyons) and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Ginkgo Nuts

Ginkgo nuts (Ginkgo biloba) are the seeds of the ginkgo tree, which is native to China and is now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Ginkgo nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate ginkgo nuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Ginkgo nuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Ginkgo nuts are widely available and can be found at most grocery stores, particularly in Asian markets.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving ginkgo nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Ginkgo Nuts are an excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin A, Vitamin C, Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).

Pine Nuts (Pinyons)

Pine nuts, also known as pinyons (Pinus spp.), are the edible seeds of certain species of pine trees.

These nuts have a slightly sweet and slightly nutty flavor and are often used in both sweet and savory dishes.

Pine nuts are a good source of nutrients, including protein, fiber, and different vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pine nuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes. Pine nuts are also available in various forms, including whole, chopped, and ground into flour.

Pine nuts are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pine nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Pine Nuts (Pinyons) are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Ginkgo Nuts vs Pine Nuts (Pinyons) Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing ginkgo nuts vs pine nuts (pinyons).

This comparison will start by comparing the caloric value of ginkgo nuts and pine nuts (pinyons) and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Ginkgo NutsPine Nuts (Pinyons)
Energy182 kcal629 kcal
Carbs37.6 g19.3 g
Fiber10.7 g
Protein4.32 g11.6 g
Fat1.68 g61 g
Saturated Fat0.319 g9.38 g

Ginkgo Nuts vs Pine Nuts (Pinyons) Calories

Nuts and seeds are generally high in calories; the same goes for ginkgo nuts and pine nuts (pinyons), so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing ginkgo nuts vs pine nuts (pinyons) for weight loss, ginkgo nuts are slightly lower in calories, with 51 calories per serving, compared to 176 calories per serving of pine nuts (pinyons).

However, both ginkgo nuts and pine nuts (pinyons) can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Ginkgo Nuts vs Pine Nuts (Pinyons) Protein

Nuts and seeds, including ginkgo nuts and pine nuts (pinyons), are an important source of plant-based protein.

Pine Nuts (Pinyons) offer around 63% more protein than ginkgo nuts.

Pine Nuts (Pinyons) have 11.6 grams of protein per 100 grams (or 3.2g per serving), while ginkgo nuts have 4.3 grams of protein per 100 grams (or 1.2g per serving).

Ginkgo Nuts vs Pine Nuts (Pinyons) Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in ginkgo nuts and pine nuts (pinyons).

The total amount of carbohydrates is around 49% higher in ginkgo nuts than in pine nuts (pinyons). They have 37.6 grams per 100 grams, compared to 19.3 grams in pine nuts (pinyons).

One handful of ginkgo nuts and pine nuts (pinyons) (28 grams) contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in ginkgo nuts and pine nuts (pinyons).

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, pine nuts (pinyons) are a better source of fiber than ginkgo nuts which offer 0 grams per portion.

Ginkgo Nuts vs Pine Nuts (Pinyons) Fats

Like the other nuts and seeds, fats in ginkgo nuts and pine nuts (pinyons) are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in ginkgo nuts and pine nuts (pinyons):

  • Ginkgo Nuts: 1.7 grams per 100 grams
  • Pine Nuts (Pinyons): 61 per 100 grams

Speaking of saturated fats, ginkgo nuts are 97% lower in saturated fats.

Ginkgo Nuts and pine nuts (pinyons) contain 0.3 grams and 9.4 grams of saturated fat per 100 grams, respectively.

Ginkgo Nuts vs Pine Nuts (Pinyons) Vitamins Content

This section will discuss the vitamin content of ginkgo nuts and pine nuts (pinyons).

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Ginkgo Nuts have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, pine nuts (pinyons) have a higher amount of vitamin A, vitamin C, vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

Ginkgo Nuts and pine nuts (pinyons) contain the same amount of vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.

The following table shows the exact amount of vitamins ginkgo nuts and pine nuts (pinyons) contain side by side, so you can easily compare them.

Ginkgo NutsPine Nuts (Pinyons)
Vitamin A558 IU29 IU
Vitamin C15 mg2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.22 mg1.24 mg
Vitamin B2 (Riboflavin)0.09 mg0.223 mg
Vitamin B3 (Niacin)6 mg4.37 mg
Vitamin B5 (Pantothenic acid)0.16 mg0.21 mg
Vitamin B6 (Pyroxidine)0.328 mg0.111 mg
Vitamin B9 (Folate)54 µg58 µg
Vitamin B12 (Cobalamin)00
Vitamin E00
Vitamin K00

Ginkgo Nuts vs Pine Nuts (Pinyons) Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the ginkgo nuts and pine nuts (pinyons) comparison focuses on their mineral content.

Ginkgo Nuts are a better source of calcium, copper, iron, magnesium, manganese, potassium, sodium, and zinc than pine nuts (pinyons).

On the other hand, pine nuts (pinyons) have a higher amount of phosphorus.

Ginkgo Nuts and pine nuts (pinyons) contain the same amount of fluoride, and selenium.

Check out the table below to learn how ginkgo nuts and pine nuts (pinyons) compare when it comes to mineral contents.

Ginkgo NutsPine Nuts (Pinyons)
Calcium2 mg8 mg
Copper0.274 mg1.04 mg
Fluoride00
Iron1 mg3.06 mg
Magnesium27 mg234 mg
Manganese0.113 mg4.33 mg
Phosphorus124 mg35 mg
Potassium510 mg628 mg
Selenium00
Sodium7 mg72 mg
Zinc0.34 mg4.28 mg

The Final Word

Ginkgo Nuts and pine nuts (pinyons) are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both ginkgo nuts and pine nuts (pinyons) are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.