Milk vs. Pine Nut
Nutrition comparison of Milk and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and pine nut:
- Milk has 63% less carbohydrates than pine nut.
- Milk has signficantly less saturated fat than pine nut.
- Milk is an excellent source of calcium.
- Pine nut has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 93% less calories than pine nut - pine nut has 673 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Milk has a macronutrient ratio of 27:38:35 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Pine Nut | |
|---|---|---|
| Protein | 27% | 8% |
| Carbohydrates | 38% | 7% |
| Fat | 35% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 63% less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than milk - pine nut has 3.7g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Pine nut and milk contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 315% more protein than milk - pine nut has 13.7g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Milk has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and pine nut are low in trans fat - milk has 0.09g of trans fat per 100 grams and pine nut does not contain significant amounts.
cholesterol
Both milk and pine nut are low in cholesterol - milk has 8mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut and milk contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 54 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than pine nut - milk has 49iu 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 310 times more Vitamin E than milk - pine nut has 9.3mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Pine nut has 268 times more Vitamin K than milk - pine nut has 53.9ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and pine nut contain significant amounts of riboflavin and pantothenic acid.
| Milk | Pine Nut | |
|---|---|---|
| Thiamin | 0.039 MG | 0.364 MG |
| Riboflavin | 0.185 MG | 0.227 MG |
| Niacin | 0.092 MG | 4.387 MG |
| Pantothenic acid | 0.356 MG | 0.313 MG |
| Vitamin B6 | 0.038 MG | 0.094 MG |
| Folate | 5 UG | 34 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 650% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Pine nut is an excellent source of iron and it has 275 times more iron than milk - pine nut has 5.5mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 326% more potassium than milk - pine nut has 597mg of potassium per 100 grams and milk has 140mg 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 milk and pine nut contain small amounts of beta-carotene.
| Milk | Pine Nut | |
|---|---|---|
| beta-carotene | 4 UG | 17 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.164 G |
| Total | 0.008 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than milk per 100 grams.
| Milk | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 0.062 G | 33.15 G |
| Total | 0.062 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.
Milk 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 pine nut or milk contain more calories in 100 grams?Pine nut is high in calories and milk has 90% less calories than pine nut - pine nut has 673 calories in 100g and milk has 50 calories.
Does pine nut or milk have more carbohydrates?
By weight, milk has 60% fewer carbohydrates than pine nut - pine nut has 13.1g of carbs for 100g and milk has 4.8g of carbohydrates.
Does pine nut or milk contain more calcium?
Milk is a rich source of calcium and it has 650% more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and milk has 120mg of calcium.
Does pine nut or milk contain more iron?
Pine nut is an abundant source of iron and it has 275 times more iron than milk - pine nut has 5.5mg of iron in 100 grams and milk has 0.02mg of iron.
Does pine nut or milk contain more potassium?
Pine nut is a rich source of potassium and it has 330% more potassium than milk - pine nut has 597mg of potassium in 100 grams and milk has 140mg of potassium.