Blueberry vs. Pine Nut
Nutrition comparison of Blueberry and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and pine nut:
- Both pine nut and blueberry are high in dietary fiber.
- Blueberry has signficantly less saturated fat than pine nut.
- Blueberry has signficantly more Vitamin C than pine nut.
- Pine nut has 64% less sugar than blueberry.
- Pine nut has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, 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 blueberry has 92% less calories than pine nut - pine nut has 673 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Blueberry has a macronutrient ratio of 5:91:5 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Pine Nut | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 91% | 7% |
| Fat | 5% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut and blueberry contain similar amounts of carbs - pine nut has 13.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both pine nut and blueberry are high in dietary fiber. Pine nut has 54% more dietary fiber than blueberry - pine nut has 3.7g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Pine nut has 64% less sugar than blueberry - pine nut has 3.6g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 17 times more protein than blueberry - pine nut has 13.7g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Pine nut and blueberry contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 15 times more Vitamin E than blueberry - pine nut has 9.3mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Pine nut has 179% more Vitamin K than blueberry - pine nut has 53.9ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both blueberry and pine nut contain significant amounts of Vitamin B6.
| Blueberry | Pine Nut | |
|---|---|---|
| Thiamin | 0.037 MG | 0.364 MG |
| Riboflavin | 0.041 MG | 0.227 MG |
| Niacin | 0.418 MG | 4.387 MG |
| Pantothenic acid | 0.124 MG | 0.313 MG |
| Vitamin B6 | 0.052 MG | 0.094 MG |
| Folate | 6 UG | 34 UG |
Minerals
calcium
Pine nut has 167% more calcium than blueberry - pine nut has 16mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Pine nut is an excellent source of iron and it has 18 times more iron than blueberry - pine nut has 5.5mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 675% more potassium than blueberry - pine nut has 597mg of potassium per 100 grams and blueberry has 77mg 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 blueberry and pine nut contain significant amounts of beta-carotene.
| Blueberry | Pine Nut | |
|---|---|---|
| beta-carotene | 32 UG | 17 UG |
| lutein + zeaxanthin | 80 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.164 G |
| Total | 0.058 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than blueberry per 100 grams.
| Blueberry | Pine Nut | |
|---|---|---|
| linoleic acid | 0.088 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Pine nut is high in calories and blueberry has 90% less calories than pine nut - pine nut has 673 calories in 100g and blueberry has 57 calories.
Does pine nut or blueberry have more carbohydrates?
By weight, pine nut and blueberry contain similar amounts of carbs - pine nut has 13.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does pine nut or blueberry contain more iron?
Pine nut is an abundant source of iron and it has 18 times more iron than blueberry - pine nut has 5.5mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does pine nut or blueberry contain more potassium?
Pine nut is a rich source of potassium and it has 680% more potassium than blueberry - pine nut has 597mg of potassium in 100 grams and blueberry has 77mg of potassium.