Peanuts vs. Pine Nut
Nutrition comparison of Peanuts and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and pine nut:
- Both pine nut and peanuts are high in calories, dietary fiber, potassium and protein.
- Peanut is a great source of calcium.
- Pine nut has more thiamin, however, peanut contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and peanuts are high in calories. Pine nut has 15% more calories than peanut - pine nut has 673 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, heavier in carbs and lighter in fat compared to pine nut per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Pine Nut | |
|---|---|---|
| Protein | 16% | 8% |
| Carbohydrates | 14% | 7% |
| Fat | 71% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 38% less carbohydrates than peanut - pine nut has 13.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both pine nut and peanuts are high in dietary fiber. Peanut has 127% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Pine nut and peanuts contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both pine nut and peanuts are high in protein. Peanut has 78% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and pine nut has 37% less saturated fat than peanut - pine nut has 4.9g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and pine nut are low in trans fat - peanut has 0.03g of trans fat per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than peanut - pine nut has 0.8mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Pine nut and peanuts contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 89% more Vitamin E than peanut - pine nut has 9.3mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than peanut - pine nut has 53.9ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, however, peanut contains more niacin, pantothenic acid, Vitamin B6 and folate. Both peanuts and pine nut contain significant amounts of riboflavin.
| Peanuts | Pine Nut | |
|---|---|---|
| Thiamin | 0.152 MG | 0.364 MG |
| Riboflavin | 0.197 MG | 0.227 MG |
| Niacin | 14.355 MG | 4.387 MG |
| Pantothenic acid | 1.011 MG | 0.313 MG |
| Vitamin B6 | 0.466 MG | 0.094 MG |
| Folate | 97 UG | 34 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 263% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Pine nut is an excellent source of iron and it has 250% more iron than peanut - pine nut has 5.5mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both pine nut and peanuts are high in potassium. Pine nut is very similar to pine nut for potassium - pine nut has 597mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.164 G |
| Total | 0.026 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than peanut per 100 grams.
| Peanuts | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 9.715 G | 33.15 G |
| Total | 9.715 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.
Peanuts 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 % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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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% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 pine nut or peanuts contain more calories in 100 grams?Both pine nut and peanuts are high in calories. Pine nut has 20% more calories than peanut - pine nut has 673 calories in 100g and peanut has 587 calories.
Does pine nut or peanuts contain more iron?
Pine nut is an abundant source of iron and it has 250% more iron than peanut - pine nut has 5.5mg of iron in 100 grams and peanut has 1.6mg of iron.
Does pine nut or peanuts contain more potassium?
Both pine nut and peanuts are high in potassium. Pine nut is very similar to pine nut for potassium - pine nut has 597mg of potassium in 100 grams and peanut has 634mg of potassium.