Beef vs. Pine Nut
Nutrition comparison of Cooked Beef and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and pine nut:
- Both beef and pine nut are high in calories, iron, potassium and protein.
- Pine nut has more thiamin and folate, however, beef contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and pine nut are high in calories. Pine nut has 143% more calories than beef - beef has 277 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and much lighter in fat compared to pine nut per calorie. Beef has a macronutrient ratio of 38:0:62 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Pine Nut | |
|---|---|---|
| Protein | 38% | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 62% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than beef - pine nut has 3.7g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and pine nut are high in protein. Beef has 85% more protein than pine nut - beef has 25.4g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Beef is high in saturated fat and pine nut has 33% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
trans fat
Pine nut has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and pine nut does not contain significant amounts.
cholesterol
Pine nut has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than beef - pine nut has 0.8mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and pine nut contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin D
Beef and pine nut contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and pine nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 76 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 16 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin and folate, however, beef contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and pine nut contain significant amounts of riboflavin and niacin.
| Beef | Pine Nut | |
|---|---|---|
| Thiamin | 0.051 MG | 0.364 MG |
| Riboflavin | 0.176 MG | 0.227 MG |
| Niacin | 4.537 MG | 4.387 MG |
| Pantothenic acid | 0.658 MG | 0.313 MG |
| Vitamin B6 | 0.336 MG | 0.094 MG |
| Folate | 11 UG | 34 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 119% more calcium than pine nut - beef has 35mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both beef and pine nut are high in iron. Pine nut has 146% more iron than beef - beef has 2.3mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both beef and pine nut are high in potassium. Pine nut has 117% more potassium than beef - beef has 275mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.164 G |
| Total | 0.056 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than beef per 100 grams.
| Beef | Pine Nut | |
|---|---|---|
| other omega 6 | 0.012 G | 0.052 G |
| linoleic acid | 0.39 G | 33.15 G |
| Total | 0.402 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.
Cooked Beef 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 beef or pine nut contain more calories in 100 grams?Both beef and pine nut are high in calories. Pine nut has 140% more calories than beef - beef has 277 calories in 100g and pine nut has 673 calories.
Is beef or pine nut better for protein?
Both beef and pine nut are high in protein. Beef has 90% more protein than pine nut - beef has 25.4g of protein per 100 grams and pine nut has 13.7g of protein.
Does beef or pine nut contain more iron?
Both beef and pine nut are high in iron. Pine nut has 150% more iron than beef - beef has 2.3mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does beef or pine nut contain more potassium?
Both beef and pine nut are high in potassium. Pine nut has 120% more potassium than beef - beef has 275mg of potassium in 100 grams and pine nut has 597mg of potassium.