Pine Nut vs. Broccoli
Nutrition comparison of Pine Nut and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and broccoli:
- Both broccoli and pine nut are high in dietary fiber and potassium.
- Broccoli has signficantly less saturated fat than pine nut.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Pine nut has more thiamin and niacin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and broccoli has 95% less calories than pine nut - broccoli has 34 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Broccoli | |
|---|---|---|
| Protein | 8% | 28% |
| Carbohydrates | 7% | 65% |
| Fat | 85% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 49% less carbohydrates than pine nut - broccoli has 6.6g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both broccoli and pine nut are high in dietary fiber. Pine nut has 42% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Broccoli and pine nut contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 385% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Broccoli has signficantly less saturated fat than pine nut - broccoli has 0.11g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 110 times more Vitamin C than pine nut - broccoli has 89.2mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Broccoli has 30 times more Vitamin A than pine nut - broccoli has 31ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 10 times more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 88% more Vitamin K than pine nut - broccoli has 101.6ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin and niacin. Both pine nut and broccoli contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Broccoli | |
|---|---|---|
| Thiamin | 0.364 MG | 0.071 MG |
| Riboflavin | 0.227 MG | 0.117 MG |
| Niacin | 4.387 MG | 0.639 MG |
| Pantothenic acid | 0.313 MG | 0.573 MG |
| Vitamin B6 | 0.094 MG | 0.175 MG |
| Folate | 34 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 194% more calcium than pine nut - broccoli has 47mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 658% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both broccoli and pine nut are high in potassium. Pine nut has 89% more potassium than broccoli - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 17 UG | 361 UG |
| lutein + zeaxanthin | 9 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Pine Nut | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.0215 G |
| Total | 0.164 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than broccoli per 100 grams.
| Pine Nut | Broccoli | |
|---|---|---|
| other omega 6 | 0.229 G | 0.006 G |
| linoleic acid | 33.15 G | 0.049 G |
| Total | 33.379 G | 0.055 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.
Pine Nut g
()
|
Daily Values (%) |
Broccoli 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 broccoli or pine nut contain more calories in 100 grams?Pine nut is high in calories and broccoli has 100% less calories than pine nut - broccoli has 34 calories in 100g and pine nut has 673 calories.
Does broccoli or pine nut have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than pine nut - broccoli has 6.6g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does broccoli or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 660% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does broccoli or pine nut contain more potassium?
Both broccoli and pine nut are high in potassium. Pine nut has 90% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and pine nut has 597mg of potassium.