Pine Nut vs. Ginger
Nutrition comparison of Pine Nut and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and ginger:
- Both pine nut and ginger are high in calories, dietary fiber, iron, potassium and protein.
- Ginger is an excellent source of calcium.
- Pine nut has more thiamin and folate, however, ginger contains more niacin and Vitamin B6.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and ginger are high in calories. Pine nut has 101% more calories than ginger - pine nut has 673 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, pine nut is much lighter in carbs, much heavier in fat and similar to ginger for protein. Pine nut has a macronutrient ratio of 8:7:85 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Ginger | |
|---|---|---|
| Protein | 8% | 10% |
| Carbohydrates | 7% | 80% |
| Fat | 85% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and pine nut has 82% less carbohydrates than ginger - pine nut has 13.1g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both pine nut and ginger are high in dietary fiber. Ginger has 281% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Pine nut and ginger contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Both pine nut and ginger are high in protein. Pine nut has 52% more protein than ginger - pine nut has 13.7g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Ginger has 47% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Pine nut and ginger contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Pine nut and ginger contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than ginger - pine nut has 9.3mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Pine nut has 66 times more Vitamin K than ginger - pine nut has 53.9ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin and folate, however, ginger contains more niacin and Vitamin B6. Both pine nut and ginger contain significant amounts of riboflavin and pantothenic acid.
| Pine Nut | Ginger | |
|---|---|---|
| Thiamin | 0.364 MG | 0.046 MG |
| Riboflavin | 0.227 MG | 0.17 MG |
| Niacin | 4.387 MG | 9.62 MG |
| Pantothenic acid | 0.313 MG | 0.477 MG |
| Vitamin B6 | 0.094 MG | 0.626 MG |
| Folate | 34 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 613% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both pine nut and ginger are high in iron. Ginger has 258% more iron than pine nut - pine nut has 5.5mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both pine nut and ginger are high in potassium. Ginger has 121% more potassium than pine nut - pine nut has 597mg of potassium per 100 grams and ginger has 1320mg 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, both pine nut and ginger contain small amounts of beta-carotene.
| Pine Nut | Ginger | |
|---|---|---|
| beta-carotene | 17 UG | 18 UG |
| lutein + zeaxanthin | 9 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pine nut and ginger contain significant amounts of alpha linoleic acid (ALA).
| Pine Nut | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.223 G |
| Total | 0.164 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than ginger per 100 grams.
| Pine Nut | Ginger | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.706 G |
| Total | 33.202 G | 0.706 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 Ginger .
Pine Nut g
()
|
Daily Values (%) |
Ginger 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% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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% |
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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 % |
|
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 ginger contain more calories in 100 grams?Both pine nut and ginger are high in calories. Pine nut has 100% more calories than ginger - pine nut has 673 calories in 100g and ginger has 335 calories.
Does pine nut or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and pine nut has 80% fewer carbohydrates than ginger - pine nut has 13.1g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does pine nut or ginger contain more calcium?
Ginger is a rich source of calcium and it has 610% more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and ginger has 114mg of calcium.
Does pine nut or ginger contain more iron?
Both pine nut and ginger are high in iron. Ginger has 260% more iron than pine nut - pine nut has 5.5mg of iron in 100 grams and ginger has 19.8mg of iron.
Does pine nut or ginger contain more potassium?
Both pine nut and ginger are high in potassium. Ginger has 120% more potassium than pine nut - pine nut has 597mg of potassium in 100 grams and ginger has 1320mg of potassium.