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

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 17, 2023.

Although pine nuts (pinyons) and lentils belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While pine nuts (pinyons) belong to the nuts and seeds group, lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares pine nuts (pinyons) and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how pine nuts (pinyons) and lentils compare specifically.

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) is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

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

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Pine Nuts (Pinyons) vs Lentils Nutrition

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

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

Pine Nuts (Pinyons)Lentils
Energy629 kcal352 kcal
Carbs19.3 g63.4 g
Sugar2.03 g
Fiber10.7 g10.7 g
Protein11.6 g24.6 g
Fat61 g1.06 g
Saturated Fat9.38 g0.154 g

Pine Nuts (Pinyons) vs Lentils Calories

Comparing lentils vs pine nuts (pinyons) for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 629 calories per 100 grams of pine nuts (pinyons).

However, both pine nuts (pinyons) and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Pine Nuts (Pinyons) vs Lentils Protein

Legumes and most legume products, including pine nuts (pinyons) and lentils, are important sources of plant-based protein.

Lentils offer around 53% more protein than pine nuts (pinyons).

Lentils have 24.6 grams of protein per 100 grams, while pine nuts (pinyons) has 11.6 grams of protein per 100 grams.

Pine Nuts (Pinyons) vs Lentils 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 pine nuts (pinyons) and lentils.

The total amount of carbohydrates is around 70% higher in lentils than in pine nuts (pinyons). They have 63.4 grams per 100 grams, compared to 19.3 grams in pine nuts (pinyons).

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

One handful of pine nuts (pinyons) (28 grams) contains 0 grams of sugar, while the same amount of lentils contains 0.6 grams.

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

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

Pine Nuts (Pinyons) and lentils contain the same amount of fiber, 3 grams per portion.

Pine Nuts (Pinyons) vs Lentils Fats

Fats in pine nuts (pinyons) and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pine nuts (pinyons) and lentils:

  • Pine Nuts (Pinyons): 61 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 98% lower in saturated fats.

Lentils and pine nuts (pinyons) contain 0.2 grams and 9.4 grams of saturated fat per 100 grams, respectively.

Pine Nuts (Pinyons) vs Lentils Vitamins Content

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

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

Pine Nuts (Pinyons) has a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

Pine Nuts (Pinyons) and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Pine Nuts (Pinyons)Lentils
Vitamin A29 IU39 IU
Vitamin C2 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)1.24 mg0.873 mg
Vitamin B2 (Riboflavin)0.223 mg0.211 mg
Vitamin B3 (Niacin)4.37 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.21 mg2.14 mg
Vitamin B6 (Pyroxidine)0.111 mg0.54 mg
Vitamin B9 (Folate)58 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.49 mg
Vitamin K05 µg

Pine Nuts (Pinyons) vs Lentils 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 pine nuts (pinyons) and lentils comparison focuses on their mineral content.

Pine Nuts (Pinyons) is a better source of calcium, iron, phosphorus, potassium, and selenium than lentils.

On the other hand, lentils are a higher amount of copper, magnesium, manganese, sodium, and zinc.

Pine Nuts (Pinyons) and lentils contain the same amount of fluoride.

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

Pine Nuts (Pinyons)Lentils
Calcium8 mg35 mg
Copper1.04 mg0.754 mg
Fluoride00
Iron3.06 mg6.51 mg
Magnesium234 mg47 mg
Manganese4.33 mg1.39 mg
Phosphorus35 mg281 mg
Potassium628 mg677 mg
Selenium00.1 µg
Sodium72 mg6 mg
Zinc4.28 mg3.27 mg

The Final Word

Pine Nuts (Pinyons) and lentils are highly nutritious and a great addition to a plant-based diet.

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

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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