Mushroom vs. Pine Nut
Nutrition comparison of Mushroom and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and pine nut:
- Both pine nut and mushroom are high in potassium.
- Mushroom has 75% less carbohydrates than pine nut.
- Mushroom has signficantly less saturated fat than pine nut.
- Pine nut has more thiamin and folate, however, mushroom contains more pantothenic acid and Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Mushroom (Mushrooms, white, 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 mushroom has 97% less calories than pine nut - pine nut has 673 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Pine Nut | |
|---|---|---|
| Protein | 44% | 8% |
| Carbohydrates | 47% | 7% |
| Fat | 9% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 75% less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has 270% more dietary fiber than mushroom - pine nut has 3.7g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Pine nut and mushroom contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 343% more protein than mushroom - pine nut has 13.7g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Mushroom has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Pine nut and mushroom contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Pine nut and mushroom contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than pine nut - mushroom has 7iu 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 932 times more Vitamin E than mushroom - pine nut has 9.3mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than mushroom - pine nut has 53.9ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin and folate, however, mushroom contains more pantothenic acid and Vitamin B12. Both mushroom and pine nut contain significant amounts of riboflavin, niacin and Vitamin B6.
| Mushroom | Pine Nut | |
|---|---|---|
| Thiamin | 0.081 MG | 0.364 MG |
| Riboflavin | 0.402 MG | 0.227 MG |
| Niacin | 3.607 MG | 4.387 MG |
| Pantothenic acid | 1.497 MG | 0.313 MG |
| Vitamin B6 | 0.104 MG | 0.094 MG |
| Folate | 17 UG | 34 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Pine nut has 433% more calcium than mushroom - pine nut has 16mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Pine nut is an excellent source of iron and it has 10 times more iron than mushroom - pine nut has 5.5mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both pine nut and mushroom are high in potassium. Pine nut has 88% more potassium than mushroom - pine nut has 597mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than mushroom per 100 grams.
| Mushroom | Pine Nut | |
|---|---|---|
| linoleic acid | 0.16 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.16 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.
Mushroom g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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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 % |
|
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 mushroom contain more calories in 100 grams?Pine nut is high in calories and mushroom has 100% less calories than pine nut - pine nut has 673 calories in 100g and mushroom has 22 calories.
Is pine nut or mushroom better for protein?
Pine nut is a fantastic source of protein and it has 340% more protein than mushroom - pine nut has 13.7g of protein per 100 grams and mushroom has 3.1g of protein.
Does pine nut or mushroom have more carbohydrates?
By weight, mushroom has 80% fewer carbohydrates than pine nut - pine nut has 13.1g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does pine nut or mushroom contain more iron?
Pine nut is an abundant source of iron and it has 10 times more iron than mushroom - pine nut has 5.5mg of iron in 100 grams and mushroom has 0.5mg of iron.
Does pine nut or mushroom contain more potassium?
Both pine nut and mushroom are high in potassium. Pine nut has 90% more potassium than mushroom - pine nut has 597mg of potassium in 100 grams and mushroom has 318mg of potassium.