Brown Rice vs. Pine Nut
Nutrition comparison of Cooked Brown Rice 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
brown rice
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and pine nut:
- Both brown rice and pine nut are high in calories.
- Brown rice has signficantly less saturated fat than pine nut.
- Pine nut has more thiamin, riboflavin and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and pine nut are high in calories. Pine nut has 447% more calories than brown rice - brown rice has 123 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, brown rice is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Brown rice has a macronutrient ratio of 9:84:7 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Pine Nut | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 84% | 7% |
| Fat | 7% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 49% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has 131% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Brown rice and pine nut contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 400% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Brown rice has signficantly less saturated fat than pine nut - brown rice has 0.26g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than brown rice - pine nut has 0.8mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Pine nut and brown rice contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 53 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 268 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin and folate. Both brown rice and pine nut contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Brown Rice | Pine Nut | |
|---|---|---|
| Thiamin | 0.178 MG | 0.364 MG |
| Riboflavin | 0.069 MG | 0.227 MG |
| Niacin | 2.561 MG | 4.387 MG |
| Pantothenic acid | 0.38 MG | 0.313 MG |
| Vitamin B6 | 0.123 MG | 0.094 MG |
| Folate | 9 UG | 34 UG |
Minerals
calcium
Pine nut has 433% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 888% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 594% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.164 G |
| Total | 0.011 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 0.355 G | 33.15 G |
| Total | 0.355 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pine Nut (Nuts, pine nuts, dried) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 brown rice or pine nut contain more calories in 100 grams?Both brown rice and pine nut are high in calories. Pine nut has 450% more calories than brown rice - brown rice has 123 calories in 100g and pine nut has 673 calories.
Does brown rice or pine nut have more carbohydrates?
By weight, pine nut has 50% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does brown rice or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 890% more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does brown rice or pine nut contain more potassium?
Pine nut is a rich source of potassium and it has 590% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and pine nut has 597mg of potassium.