Pine Nut vs. Carrots
Nutrition comparison of Pine Nut and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and carrots:
- Both carrots and pine nut are high in dietary fiber and potassium.
- Carrot has signficantly less saturated fat than pine nut.
- Carrot is an excellent source of Vitamin A.
- Pine nut has more thiamin, riboflavin 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and carrot has 94% less calories than pine nut - carrot has 41 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is much lighter in carbs, much heavier in fat and similar to carrots for protein. Pine nut has a macronutrient ratio of 8:7:85 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Carrots | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 7% | 87% |
| Fat | 85% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrots and pine nut contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both carrots and pine nut are high in dietary fiber. Pine nut has 32% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Carrots and pine nut contain similar amounts of sugar - carrot has 4.7g 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 13 times more protein than carrot - carrot has 0.93g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Carrot has signficantly less saturated fat than pine nut - carrot has 0.03g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Carrot has 638% more Vitamin C than pine nut - carrot has 5.9mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 834 times more Vitamin A than pine nut - carrot has 835ug 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 13 times more Vitamin E than carrot - carrot has 0.66mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 308% more Vitamin K than carrot - carrot has 13.2ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin and niacin. Both pine nut and carrots contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Carrots | |
|---|---|---|
| Thiamin | 0.364 MG | 0.066 MG |
| Riboflavin | 0.227 MG | 0.058 MG |
| Niacin | 4.387 MG | 0.983 MG |
| Pantothenic acid | 0.313 MG | 0.273 MG |
| Vitamin B6 | 0.094 MG | 0.138 MG |
| Folate | 34 UG | 19 UG |
Minerals
calcium
Carrot has 106% more calcium than pine nut - carrot has 33mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 17 times more iron than carrot - carrot has 0.3mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both carrots and pine nut are high in potassium. Pine nut has 87% more potassium than carrot - carrot has 320mg 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 | Carrots | |
|---|---|---|
| beta-carotene | 17 UG | 8285 UG |
| lutein + zeaxanthin | 9 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Pine Nut | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.002 G |
| Total | 0.164 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than carrot per 100 grams.
| Pine Nut | Carrots | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.1 G |
| Total | 33.202 G | 0.1 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 (%) |
Carrots 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 carrots or pine nut contain more calories in 100 grams?Pine nut is high in calories and carrot has 90% less calories than pine nut - carrot has 41 calories in 100g and pine nut has 673 calories.
Does carrots or pine nut have more carbohydrates?
By weight, carrots and pine nut contain similar amounts of carbs - carrot has 9.6g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does carrots or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 17 times more iron than carrot - carrot has 0.3mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does carrots or pine nut contain more potassium?
Both carrots and pine nut are high in potassium. Pine nut has 90% more potassium than carrot - carrot has 320mg of potassium in 100 grams and pine nut has 597mg of potassium.