Mango vs. Pine Nut
Nutrition comparison of Mango and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and pine nut:
- Mango has signficantly less saturated fat than pine nut.
- Mango is an excellent source of Vitamin C.
- Pine nut has 74% less sugar than mango.
- Pine nut has more thiamin, riboflavin and niacin.
- 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: Mango (Mangos, raw) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and mango has 91% less calories than pine nut - mango has 60 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, mango is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Mango has a macronutrient ratio of 5:90:5 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Pine Nut | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 90% | 7% |
| Fat | 5% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and pine nut contain similar amounts of carbs - mango has 15g 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 mango - mango has 1.6g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Pine nut has 74% less sugar than mango - mango has 13.7g 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 15 times more protein than mango - mango has 0.82g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Mango has signficantly less saturated fat than pine nut - mango has 0.09g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 44 times more Vitamin C than pine nut - mango has 36.4mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Mango has 53 times more Vitamin A than pine nut - mango has 54ug 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 937% more Vitamin E than mango - mango has 0.9mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 11 times more Vitamin K than mango - mango has 4.2ug 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 niacin. Both mango and pine nut contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Mango | Pine Nut | |
|---|---|---|
| Thiamin | 0.028 MG | 0.364 MG |
| Riboflavin | 0.038 MG | 0.227 MG |
| Niacin | 0.669 MG | 4.387 MG |
| Pantothenic acid | 0.197 MG | 0.313 MG |
| Vitamin B6 | 0.119 MG | 0.094 MG |
| Folate | 43 UG | 34 UG |
Minerals
calcium
Mango and pine nut contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 33 times more iron than mango - mango has 0.16mg 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 255% more potassium than mango - mango has 168mg 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,
| Mango | Pine Nut | |
|---|---|---|
| beta-carotene | 640 UG | 17 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.164 G |
| Total | 0.051 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than mango per 100 grams.
| Mango | Pine Nut | |
|---|---|---|
| linoleic acid | 0.019 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.019 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.
Mango 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 mango or pine nut contain more calories in 100 grams?Pine nut is high in calories and mango has 90% less calories than pine nut - mango has 60 calories in 100g and pine nut has 673 calories.
Does mango or pine nut have more carbohydrates?
By weight, mango and pine nut contain similar amounts of carbs - mango has 15g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does mango or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 33 times more iron than mango - mango has 0.16mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does mango or pine nut contain more potassium?
Pine nut is a rich source of potassium and it has 260% more potassium than mango - mango has 168mg of potassium in 100 grams and pine nut has 597mg of potassium.