Pine Nut vs. Celery
Nutrition comparison of Pine Nut and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and celery:
- Both celery and pine nut are high in potassium.
- Celery has 3.4 times less carbohydrates than pine nut.
- Celery has signficantly less saturated fat than pine nut.
- Pine nut has more thiamin, riboflavin and niacin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and celery has 98% less calories than pine nut - celery has 14 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is much lighter in protein, much lighter in carbs and much heavier in fat compared to celery per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for celery, 33:67:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Celery | |
|---|---|---|
| Protein | 8% | 33% |
| Carbohydrates | 7% | 67% |
| Fat | 85% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Celery has 3.4 times less carbohydrates than pine nut - celery has 3g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has 131% more dietary fiber than celery - celery has 1.6g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Celery and pine nut contain similar amounts of sugar - celery has 1.3g 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 18 times more protein than celery - celery has 0.69g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Celery has signficantly less saturated fat than pine nut - celery has 0.04g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Celery and pine nut contain similar amounts of Vitamin C - celery has 3.1mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Celery has 21 times more Vitamin A than pine nut - celery has 22ug 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 33 times more Vitamin E than celery - celery has 0.27mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 84% more Vitamin K than celery - celery has 29.3ug 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 celery contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Celery | |
|---|---|---|
| Thiamin | 0.364 MG | 0.021 MG |
| Riboflavin | 0.227 MG | 0.057 MG |
| Niacin | 4.387 MG | 0.32 MG |
| Pantothenic acid | 0.313 MG | 0.246 MG |
| Vitamin B6 | 0.094 MG | 0.074 MG |
| Folate | 34 UG | 36 UG |
Minerals
calcium
Celery has 150% more calcium than pine nut - celery has 40mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 26 times more iron than celery - celery has 0.2mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both celery and pine nut are high in potassium. Pine nut has 130% more potassium than celery - celery has 260mg 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 | Celery | |
|---|---|---|
| beta-carotene | 17 UG | 270 UG |
| lutein + zeaxanthin | 9 UG | 283 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than celery per 100 grams.
| Pine Nut | Celery | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.079 G |
| Total | 33.202 G | 0.079 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 (%) |
Celery 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 celery or pine nut contain more calories in 100 grams?Pine nut is high in calories and celery has 100% less calories than pine nut - celery has 14 calories in 100g and pine nut has 673 calories.
Is celery or pine nut better for protein?
Pine nut is a fantastic source of protein and it has 18 times more protein than celery - celery has 0.69g of protein per 100 grams and pine nut has 13.7g of protein.
Does celery or pine nut have more carbohydrates?
By weight, celery has 3.4 times fewer carbohydrates than pine nut - celery has 3g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does celery or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 26 times more iron than celery - celery has 0.2mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does celery or pine nut contain more potassium?
Both celery and pine nut are high in potassium. Pine nut has 130% more potassium than celery - celery has 260mg of potassium in 100 grams and pine nut has 597mg of potassium.