Pine Nut vs. Bittersweet Chocolate
Nutrition comparison of Pine Nut and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and bittersweet chocolate:
- Both bittersweet chocolate and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Bittersweet chocolate is an excellent source of calcium.
- Pine nut has 54% less carbohydrates than bittersweet chocolate.
- Pine nut has more thiamin, riboflavin, niacin and Vitamin B6.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and pine nut are high in calories. Pine nut has a little more calories (5%) than bittersweet chocolate by weight - bittersweet chocolate has 642 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in carbs, heavier in fat and similar to bittersweet chocolate for protein. Pine nut has a macronutrient ratio of 8:7:85 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Bittersweet Chocolate | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 7% | 18% |
| Fat | 85% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 54% less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both bittersweet chocolate and pine nut are high in dietary fiber. Bittersweet chocolate has 349% more dietary fiber than pine nut - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Bittersweet chocolate and pine nut contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both bittersweet chocolate and pine nut are high in protein. Bittersweet chocolate has a little more protein (5%) than pine nut by weight - bittersweet chocolate has 14.3g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and pine nut has 85% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
cholesterol
Both bittersweet chocolate and pine nut are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than bittersweet chocolate - pine nut has 0.8mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Pine nut and bittersweet chocolate contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 22 times more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 456% more Vitamin K than bittersweet chocolate - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin and Vitamin B6. Both pine nut and bittersweet chocolate contain significant amounts of pantothenic acid and folate.
| Pine Nut | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.364 MG | 0.147 MG |
| Riboflavin | 0.227 MG | 0.1 MG |
| Niacin | 4.387 MG | 1.355 MG |
| Pantothenic acid | 0.313 MG | 0.168 MG |
| Vitamin B6 | 0.094 MG | 0.027 MG |
| Folate | 34 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 531% more calcium than pine nut - bittersweet chocolate has 101mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both bittersweet chocolate and pine nut are high in iron. Bittersweet chocolate has 215% more iron than pine nut - bittersweet chocolate has 17.4mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both bittersweet chocolate and pine nut are high in potassium. Bittersweet chocolate has 39% more potassium than pine nut - bittersweet chocolate has 830mg 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,
| Pine Nut | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 17 UG | ~ |
| lutein + zeaxanthin | 9 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pine nut and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Pine Nut | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.117 G |
| Total | 0.164 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than bittersweet chocolate per 100 grams.
| Pine Nut | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.229 G | 0.553 G |
| linoleic acid | 33.15 G | 1.435 G |
| Total | 33.379 G | 1.988 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.
Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Pine Nut g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
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 bittersweet chocolate or pine nut contain more calories in 100 grams?Both bittersweet chocolate and pine nut are high in calories. Pine nut has a little more calories ( 10%) than bittersweet chocolate by weight - bittersweet chocolate has 642 calories in 100g and pine nut has 673 calories.
Does bittersweet chocolate or pine nut contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 530% more calcium than pine nut - bittersweet chocolate has 101mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does bittersweet chocolate or pine nut contain more iron?
Both bittersweet chocolate and pine nut are high in iron. Bittersweet chocolate has 220% more iron than pine nut - bittersweet chocolate has 17.4mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does bittersweet chocolate or pine nut contain more potassium?
Both bittersweet chocolate and pine nut are high in potassium. Bittersweet chocolate has 40% more potassium than pine nut - bittersweet chocolate has 830mg of potassium in 100 grams and pine nut has 597mg of potassium.