The Difference In The Nutritional Value Of Walnuts & Pine Nuts

Pine nuts, walnuts and other tree nuts represent a nutrient-rich part of the protein food group. Pine nuts and walnuts contain heart-healthy unsaturated fats and provide good sources of many nutrients. Both are high in calories, however, so consume them in moderation. Choose unsalted, unsweetened nuts to avoid consuming excess sodium or sugar.

Calories

Like most nuts, pine nuts and walnuts both have high energy density. A 1-oz. serving of pine nuts, or about 167 kernels, contains 190 calories. A 1-oz. serving of walnuts, or about 14 halves, also contains 190 calories. Neither pine nuts nor walnuts have cholesterol. Pine nuts have no sodium, and a 1-oz. serving of walnuts has only 3 mg of sodium.

Fat

Both pine nuts and walnuts are low in saturated fat and high in healthier unsaturated fats. A 1-oz. serving of walnuts contains 18 g of fat, including 1.5 g of saturated fat, 13 g of polyunsaturated fat and 2.5 g of monounsaturated fat. A 1-oz. serving of pine nuts contains 20 g of fat, including 1.5 g of saturated fat, 10 g of polyunsaturated fat and 5.5 g of monounsaturated fat. Monounsaturated fats, found in both pine nuts and walnuts, help reduce LDL, or bad, cholesterol and have no negative effects on HDL, or good, cholesterol. Monounsaturated fats should account for up to 20 percent of your daily caloric intake, according to the Cleveland Clinic. Polyunsaturated fats reduce total cholesterol and LDL cholesterol levels, but they may also reduce levels of healthy HDL cholesterol levels. Polyunsaturated fats should account for up to 10 percent of your daily caloric intake.

Omega-3 Fatty Acids

Walnuts are a good source of alpha-linoleic acid, or ALA, an omega-3 fatty acid. A 1-oz. serving of walnuts provides 2.5 g of ALA. Pine nuts, on the other hand, contain no omega-3 fatty acids. Diets rich in omega-3 polyunsaturated fats may increase HDL cholesterol; decrease triglycerides; lower blood pressure; and reduce your risk of arrhythmia, heart attack and stroke. Studies have shown that walnuts can help reduce total cholesterol and triglyceride levels in adults with high cholesterol, according to the University of Maryland Medical Center.

Protein and Fiber

Both pine nuts and walnuts provide some protein and dietary fiber. A 1-oz. serving of walnuts provides 4 g of protein and 4 g of carbohydrates, including 2 g of dietary fiber. A 1-oz. serving of pine nuts also provides 4 g of protein and 4 g of carbohydrates but only 1 g of dietary fiber. Both nuts have a high ratio of dietary fiber to total carbohydrates. Walnuts have a ratio of 1:2, while pine nuts have a ratio of 1:4. Dietary fiber provides a feeling of fullness and may reduce your risk of diabetes.

Other Nutrients

A 1-oz. serving of pine nuts provides 169 mg of potassium and the following percentages of the average recommended daily intake: manganese, 120 percent; copper, 20 percent; magnesium, 18 percent; phosphorus, 16 percent; zinc, 12 percent; iron, 8 percent; thiamin, 6 percent; and folate, 2 percent. A 1-oz. serving of walnuts provides 125 mg of potassium and the following percentages of the recommended daily intake: manganese, 50 percent; copper, 25 percent; magnesium, 10 percent; phosphorus 10 percent; vitamin B-6, 8 percent; thiamin, folate and zinc, 6 percent; iron, 4 percent; calcium and selenium, 2 percent.