Hazelnuts vs Pine Nuts (Pinyons): Which Is Better?

Hazelnuts 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 hazelnuts 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.

Hazelnuts

Hazelnuts (Corylus spp.) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

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

Hazelnuts 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 hazelnuts 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.

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

Hazelnuts are widely available and can be found at most grocery stores and 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 hazelnuts a try.

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

Hazelnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin C, and 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).

Hazelnuts 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 hazelnuts vs pine nuts (pinyons).

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

Hazelnuts vs Pine Nuts (Pinyons) Calories

Nuts and seeds are generally high in calories; the same goes for hazelnuts 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 pine nuts (pinyons) vs hazelnuts for weight loss, hazelnuts and pine nuts (pinyons) contain the same amount of calories, 176 per serving.

However, both hazelnuts 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.

Hazelnuts vs Pine Nuts (Pinyons) Protein

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

Hazelnuts offer around 24% more protein than pine nuts (pinyons).

Hazelnuts have 15 grams of protein per 100 grams (or 4.2g per serving), while pine nuts (pinyons) have 11.6 grams of protein per 100 grams (or 3.2g per serving).

Hazelnuts 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 hazelnuts and pine nuts (pinyons).

The total amount of carbohydrates is around 13% higher in pine nuts (pinyons) than in hazelnuts. They have 19.3 grams per 100 grams, compared to 16.7 grams in hazelnuts.

?>

There’s less sugar in pine nuts (pinyons) than in hazelnuts, 100% precisely.

One handful of pine nuts (pinyons) (28 grams) contains 0 grams of sugar, while the same amount of hazelnuts contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in hazelnuts 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 hazelnuts which offer 2.7 grams per portion.

Hazelnuts vs Pine Nuts (Pinyons) Fats

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

Total fat in hazelnuts and pine nuts (pinyons):

• Hazelnuts: 60.8 grams per 100 grams
• Pine Nuts (Pinyons): 61 per 100 grams

Speaking of saturated fats, hazelnuts are 52% lower in saturated fats.

Hazelnuts and pine nuts (pinyons) contain 4.5 grams and 9.4 grams of saturated fat per 100 grams, respectively.

Hazelnuts vs Pine Nuts (Pinyons) Vitamins Content

This section will discuss the vitamin content of hazelnuts 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.

Hazelnuts have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B3 (Niacin).

However, pine nuts (pinyons) have a higher amount of vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Hazelnuts and pine nuts (pinyons) contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Hazelnuts 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 hazelnuts and pine nuts (pinyons) comparison focuses on their mineral content.

Hazelnuts are a better source of magnesium, sodium, and zinc than pine nuts (pinyons).

On the other hand, pine nuts (pinyons) have a higher amount of calcium, copper, iron, manganese, phosphorus, potassium, and selenium.

Hazelnuts and pine nuts (pinyons) contain the same amount of fluoride.

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

The Final Word

Hazelnuts 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 hazelnuts 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.