Butter, Unsalted vs. Pine Nut
Nutrition comparison of Butter, Unsalted and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and pine nut:
- Both pine nut and butter, unsalted are high in calories.
- Butter, unsalted has 217 times less carbohydrates than pine nut.
- Butter, unsalted is an excellent source of Vitamin A.
- Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Butter, Unsalted (Butter, 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 butter, unsalted are high in calories. Butter, unsalted has a little more calories (7%) than pine nut by weight - pine nut has 673 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is lighter in protein, lighter in carbs and heavier in fat compared to pine nut per calorie. Butter, unsalted has a macronutrient ratio of 1:0:100 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Pine Nut | |
|---|---|---|
| Protein | 1% | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 100% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Butter, unsalted has 217 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than butter, unsalted - pine nut has 3.7g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.
sugar
Pine nut and butter, unsalted contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 15 times more protein than butter, unsalted - pine nut has 13.7g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Fat
saturated fat
Butter, unsalted is high in saturated fat and pine nut has 90% less saturated fat than butter, unsalted - pine nut has 4.9g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
cholesterol
Butter, unsalted is high in cholesterol and pine nut has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than butter, unsalted - pine nut has 0.8mg of Vitamin C per 100 grams and butter, unsalted does not contain significant amounts.
Vitamin A
Butter, unsalted is an excellent source of Vitamin A and it has 683 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and butter, unsalted has 684ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 302% more Vitamin E than butter, unsalted - pine nut has 9.3mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.
Vitamin K
Pine nut has 670% more Vitamin K than butter, unsalted - pine nut has 53.9ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
| Butter, Unsalted | Pine Nut | |
|---|---|---|
| Thiamin | 0.005 MG | 0.364 MG |
| Riboflavin | 0.034 MG | 0.227 MG |
| Niacin | 0.042 MG | 4.387 MG |
| Pantothenic acid | 0.11 MG | 0.313 MG |
| Vitamin B6 | 0.003 MG | 0.094 MG |
| Folate | 3 UG | 34 UG |
| Vitamin B12 | 0.17 UG | ~ |
Minerals
calcium
Pine nut and butter, unsalted contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
iron
Pine nut is an excellent source of iron and it has 275 times more iron than butter, unsalted - pine nut has 5.5mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 23 times more potassium than butter, unsalted - pine nut has 597mg of potassium per 100 grams and butter, unsalted has 24mg 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,
| Butter, Unsalted | Pine Nut | |
|---|---|---|
| beta-carotene | 158 UG | 17 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butter, unsalted has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Butter, Unsalted | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 1.18 G | 0.164 G |
| Total | 1.18 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than butter, unsalted per 100 grams.
| Butter, Unsalted | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 1.83 G | 33.15 G |
| Total | 1.83 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.
Note: The specific food items compared are: Butter, Unsalted (Butter, without salt) and Pine Nut (Nuts, pine nuts, dried) .
Butter, Unsalted 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 butter, unsalted contain more calories in 100 grams?Both pine nut and butter, unsalted are high in calories. Butter, unsalted has a little more calories ( 10%) than pine nut by weight - pine nut has 673 calories in 100g and butter, unsalted has 717 calories.
Does pine nut or butter, unsalted contain more iron?
Pine nut is an abundant source of iron and it has 275 times more iron than butter, unsalted - pine nut has 5.5mg of iron in 100 grams and butter, unsalted has 0.02mg of iron.
Does pine nut or butter, unsalted contain more potassium?
Pine nut is a rich source of potassium and it has 23 times more potassium than butter, unsalted - pine nut has 597mg of potassium in 100 grams and butter, unsalted has 24mg of potassium.