Pine Nuts (Pinyons) vs Walnuts: How To Choose?

Pine Nuts (Pinyons) and walnuts 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 pine nuts (pinyons) and walnuts and compare their similarities and differences.

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

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).

Walnuts

Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

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

Walnuts 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 walnuts 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.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

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

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

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.

Pine Nuts (Pinyons) vs Walnuts 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 walnuts.

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

Pine Nuts (Pinyons) vs Walnuts Calories

Nuts and seeds are generally high in calories; the same goes for pine nuts (pinyons) and walnuts, 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 walnuts for weight loss, pine nuts (pinyons) are slightly lower in calories, with 176 calories per serving, compared to 183 calories per serving of walnuts.

However, both pine nuts (pinyons) and walnuts 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.

Pine Nuts (Pinyons) vs Walnuts Protein

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

Walnuts offer around 26% more protein than pine nuts (pinyons).

Walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving), while pine nuts (pinyons) have 11.6 grams of protein per 100 grams (or 3.2g per serving).

Pine Nuts (Pinyons) vs Walnuts 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 walnuts.

The total amount of carbohydrates is around 29% higher in pine nuts (pinyons) than in walnuts. They have 19.3 grams per 100 grams, compared to 13.7 grams in walnuts.

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

One handful of pine nuts (pinyons) (28 grams) contains 0 grams of sugar, while the same amount of walnuts contains 0.7 grams.

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

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 walnuts which offer 1.9 grams per portion.

Pine Nuts (Pinyons) vs Walnuts Fats

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

Total fat in pine nuts (pinyons) and walnuts:

• Pine Nuts (Pinyons): 61 grams per 100 grams
• Walnuts: 65.2 per 100 grams

Speaking of saturated fats, walnuts are 35% lower in saturated fats.

Walnuts and pine nuts (pinyons) contain 6.1 grams and 9.4 grams of saturated fat per 100 grams, respectively.

Pine Nuts (Pinyons) vs Walnuts Vitamins Content

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

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

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

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

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

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

Pine Nuts (Pinyons) vs Walnuts 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 walnuts comparison focuses on their mineral content.

Pine Nuts (Pinyons) are a better source of calcium, copper, phosphorus, and selenium than walnuts.

On the other hand, walnuts have a higher amount of iron, magnesium, manganese, potassium, sodium, and zinc.

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

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

The Final Word

Pine Nuts (Pinyons) and walnuts 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 pine nuts (pinyons) and walnuts 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.