Pine Nut vs. Edamame
Nutrition comparison of Pine Nut and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and edamame:
- Both edamame and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Edamame has signficantly less saturated fat than pine nut.
- Edamame is an excellent source of calcium.
- Pine nut has more niacin, however, edamame contains more folate.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and pine nut are high in calories. Pine nut has 456% more calories than edamame - edamame has 121 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Edamame | |
|---|---|---|
| Protein | 8% | 37% |
| Carbohydrates | 7% | 27% |
| Fat | 85% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and pine nut contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both edamame and pine nut are high in dietary fiber. Edamame has 41% more dietary fiber than pine nut - edamame has 5.2g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Edamame and pine nut contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both edamame and pine nut are high in protein. Pine nut has 15% more protein than edamame - edamame has 11.9g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Edamame has signficantly less saturated fat than pine nut - edamame has 0.62g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
trans fat
Both edamame and pine nut are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 663% more Vitamin C than pine nut - edamame has 6.1mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Edamame and pine nut contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 12 times more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 102% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more niacin, however, edamame contains more folate. Both pine nut and edamame contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Pine Nut | Edamame | |
|---|---|---|
| Thiamin | 0.364 MG | 0.2 MG |
| Riboflavin | 0.227 MG | 0.155 MG |
| Niacin | 4.387 MG | 0.915 MG |
| Pantothenic acid | 0.313 MG | 0.395 MG |
| Vitamin B6 | 0.094 MG | 0.1 MG |
| Folate | 34 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 294% more calcium than pine nut - edamame has 63mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both edamame and pine nut are high in iron. Pine nut has 144% more iron than edamame - edamame has 2.3mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both edamame and pine nut are high in potassium. Pine nut has 37% more potassium than edamame - edamame has 436mg of potassium per 100 grams and pine nut has 597mg 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,
| Pine Nut | Edamame | |
|---|---|---|
| beta-carotene | 17 UG | 175 UG |
| lutein + zeaxanthin | 9 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Pine Nut | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.164 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than edamame per 100 grams.
| Pine Nut | Edamame | |
|---|---|---|
| other omega 6 | 0.404 G | 0.002 G |
| linoleic acid | 33.15 G | 1.792 G |
| Total | 33.554 G | 1.794 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pine Nut or Edamame .
Pine Nut g
()
|
Daily Values (%) |
Edamame g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or pine nut contain more calories in 100 grams?Both edamame and pine nut are high in calories. Pine nut has 460% more calories than edamame - edamame has 121 calories in 100g and pine nut has 673 calories.
Is edamame or pine nut better for protein?
Both edamame and pine nut are high in protein. Pine nut has 20% more protein than edamame - edamame has 11.9g of protein per 100 grams and pine nut has 13.7g of protein.
Does edamame or pine nut contain more calcium?
Edamame is a rich source of calcium and it has 290% more calcium than pine nut - edamame has 63mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does edamame or pine nut contain more iron?
Both edamame and pine nut are high in iron. Pine nut has 140% more iron than edamame - edamame has 2.3mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does edamame or pine nut contain more potassium?
Both edamame and pine nut are high in potassium. Pine nut has 40% more potassium than edamame - edamame has 436mg of potassium in 100 grams and pine nut has 597mg of potassium.