Banana vs. Pine Nut
Nutrition comparison of Banana and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and pine nut:
- Both pine nut and banana are high in dietary fiber and potassium.
- Banana has signficantly less saturated fat than pine nut.
- Pine nut has 71% less sugar than banana.
- Pine nut has more thiamin, riboflavin and niacin, however, banana contains more Vitamin B6.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Banana (Bananas, 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 banana has 87% less calories than pine nut - pine nut has 673 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Banana has a macronutrient ratio of 5:93:3 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Pine Nut | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 93% | 7% |
| Fat | 3% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 43% less carbohydrates than banana - pine nut has 13.1g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both pine nut and banana are high in dietary fiber. Pine nut has 42% more dietary fiber than banana - pine nut has 3.7g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Pine nut has 71% less sugar than banana - pine nut has 3.6g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 11 times more protein than banana - pine nut has 13.7g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 988% more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Pine nut and banana contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 92 times more Vitamin E than banana - pine nut has 9.3mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Pine nut has 106 times more Vitamin K than banana - pine nut has 53.9ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin and niacin, however, banana contains more Vitamin B6. Both banana and pine nut contain significant amounts of pantothenic acid and folate.
| Banana | Pine Nut | |
|---|---|---|
| Thiamin | 0.031 MG | 0.364 MG |
| Riboflavin | 0.073 MG | 0.227 MG |
| Niacin | 0.665 MG | 4.387 MG |
| Pantothenic acid | 0.334 MG | 0.313 MG |
| Vitamin B6 | 0.367 MG | 0.094 MG |
| Folate | 20 UG | 34 UG |
Minerals
calcium
Pine nut has 220% more calcium than banana - pine nut has 16mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Pine nut is an excellent source of iron and it has 20 times more iron than banana - pine nut has 5.5mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both pine nut and banana are high in potassium. Pine nut has 67% more potassium than banana - pine nut has 597mg of potassium per 100 grams and banana has 358mg 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 banana and pine nut contain significant amounts of beta-carotene.
| Banana | Pine Nut | |
|---|---|---|
| beta-carotene | 26 UG | 17 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.164 G |
| Total | 0.027 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than banana per 100 grams.
| Banana | Pine Nut | |
|---|---|---|
| linoleic acid | 0.046 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.046 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.
Banana 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 banana contain more calories in 100 grams?Pine nut is high in calories and banana has 90% less calories than pine nut - pine nut has 673 calories in 100g and banana has 89 calories.
Does pine nut or banana have more carbohydrates?
By weight, pine nut has 40% fewer carbohydrates than banana - pine nut has 13.1g of carbs for 100g and banana has 22.8g of carbohydrates.
Does pine nut or banana contain more iron?
Pine nut is an abundant source of iron and it has 20 times more iron than banana - pine nut has 5.5mg of iron in 100 grams and banana has 0.26mg of iron.
Does pine nut or banana contain more potassium?
Both pine nut and banana are high in potassium. Pine nut has 70% more potassium than banana - pine nut has 597mg of potassium in 100 grams and banana has 358mg of potassium.