Avocado vs. Pine Nut
Nutrition comparison of Avocado and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pine nut:
- Both pine nut and avocado are high in calories, dietary fiber and potassium.
- Avocado has 57% less saturated fat than pine nut.
- Pine nut has more thiamin and niacin, however, avocado contains more pantothenic acid, Vitamin B6 and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and avocado are high in calories. Pine nut has 303% more calories than avocado - pine nut has 673 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in carbs and lighter in fat compared to pine nut per calorie. Avocado has a macronutrient ratio of 4:19:77 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pine Nut | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 19% | 7% |
| Fat | 77% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut and avocado contain similar amounts of carbs - pine nut has 13.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both pine nut and avocado are high in dietary fiber. Avocado has 84% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Pine nut and avocado contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 598% more protein than avocado - pine nut has 13.7g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Avocado has 57% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 1000% more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Pine nut and avocado contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 374% more Vitamin E than avocado - pine nut has 9.3mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Pine nut has 157% more Vitamin K than avocado - pine nut has 53.9ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin and niacin, however, avocado contains more pantothenic acid, Vitamin B6 and folate. Both avocado and pine nut contain significant amounts of riboflavin.
| Avocado | Pine Nut | |
|---|---|---|
| Thiamin | 0.075 MG | 0.364 MG |
| Riboflavin | 0.143 MG | 0.227 MG |
| Niacin | 1.912 MG | 4.387 MG |
| Pantothenic acid | 1.463 MG | 0.313 MG |
| Vitamin B6 | 0.287 MG | 0.094 MG |
| Folate | 89 UG | 34 UG |
Minerals
calcium
Pine nut and avocado contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Pine nut is an excellent source of iron and it has 807% more iron than avocado - pine nut has 5.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both pine nut and avocado are high in potassium. Pine nut has 18% more potassium than avocado - pine nut has 597mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Avocado | Pine Nut | |
|---|---|---|
| beta-carotene | 63 UG | 17 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.164 G |
| Total | 0.125 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than avocado per 100 grams.
| Avocado | Pine Nut | |
|---|---|---|
| linoleic acid | 1.674 G | 33.15 G |
| other omega 6 | 0.015 G | 0.052 G |
| Total | 1.689 G | 33.202 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Avocado g
()
|
Daily Values (%) |
Pine Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pine nut or avocado contain more calories in 100 grams?Both pine nut and avocado are high in calories. Pine nut has 300% more calories than avocado - pine nut has 673 calories in 100g and avocado has 167 calories.
Does pine nut or avocado contain more iron?
Pine nut is an abundant source of iron and it has 810% more iron than avocado - pine nut has 5.5mg of iron in 100 grams and avocado has 0.61mg of iron.
Does pine nut or avocado contain more potassium?
Both pine nut and avocado are high in potassium. Pine nut has 20% more potassium than avocado - pine nut has 597mg of potassium in 100 grams and avocado has 507mg of potassium.