Pine nuts and walnuts are relatively common nuts with high nutritional value. So what are the nutritional values of pine nuts and walnuts respectively? Which one has higher nutritional value, pine nuts or walnuts? Let's find out through this article.
Which has higher nutritional value, pine nuts or walnuts?
Both pine nuts and walnuts are highly nutritious. Although there are differences in the types and amounts of nutrients, each has its own merits. Both are very beneficial to the human body after consumption.
Pine nuts have a higher oil content
Every 100 grams of pine nuts contain 64 grams of oil, while walnuts contain 58 grams. Compared to each other, pine nuts have a higher oil content and calorie count than walnuts. Therefore, if you are concerned about obesity, choosing walnuts might be a healthier option.
Walnuts have a higher vitamin E content
Both pine nuts and walnuts are rich in vitamin E, but walnuts have a higher content, reaching 43 mg/100g, which is more than the 25 mg in pine nuts. Vitamin E plays an important role in improving skin and delaying aging. Consuming more vitamin E can also brighten the complexion and moisturize the skin. Therefore, women can eat more walnuts to improve their skin.
Pine nuts have a higher calcium and zinc content
The calcium and zinc content in pine nuts is twice as much as in walnuts. Calcium promotes bone and tooth development in fetuses and children, and zinc is an important element for brain development. Therefore, for pregnant women, eating pine nuts is particularly important for the bone and intellectual development of the fetus. Children can also eat pine nuts in moderation to meet their body's needs for calcium and zinc.
Pine nuts have a higher potassium content
The potassium content in pine nuts is nearly twice that of walnuts. Potassium helps regulate the proper osmotic pressure of cells and the acid-base balance of body fluids, and is involved in the metabolism of carbohydrates and proteins within cells. People engaged in high-temperature work, high-intensity labor, and training may lose potassium through sweating, so this group of people would benefit more from eating pine nuts.
It is not advisable to eat too many pine nuts or walnuts
Although pine nuts and walnuts are nutritious and have a good taste, it is not advisable to eat too many of them to avoid causing obesity, indigestion, and symptoms like "heatiness" (a concept in traditional Chinese medicine referring to an excess of internal heat). For a normal adult, it is most appropriate to eat 20-30 grams of pine nuts and 4-5 walnuts per day.