Chestnut vs. Pine Nut
Nutrition comparison of Chestnut and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chestnut
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chestnut and pine nut:
- Both chestnut and pine nut are high in calories, dietary fiber and potassium.
- Chestnut has signficantly less saturated fat than pine nut.
- Chestnut is an excellent source of Vitamin C.
- Pine nut has 66% less sugar than chestnut.
- Pine nut has more niacin, however, chestnut contains more Vitamin B6.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chestnut and pine nut are high in calories. Pine nut has 175% more calories than chestnut - chestnut has 245 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, chestnut is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Chestnut has a macronutrient ratio of 5:87:8 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chestnut | Pine Nut | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 87% | 7% |
| Fat | 8% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and pine nut has 75% less carbohydrates than chestnut - chestnut has 53g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both chestnut and pine nut are high in dietary fiber. Chestnut has 38% more dietary fiber than pine nut - chestnut has 5.1g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Pine nut has 66% less sugar than chestnut - chestnut has 10.6g 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 332% more protein than chestnut - chestnut has 3.2g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Chestnut has signficantly less saturated fat than pine nut - chestnut has 0.41g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 31 times more Vitamin C than pine nut - chestnut has 26mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Chestnut and pine nut contain similar amounts of Vitamin A - chestnut has 1ug 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 17 times more Vitamin E than chestnut - chestnut has 0.5mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 591% more Vitamin K than chestnut - chestnut has 7.8ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more niacin, however, chestnut contains more Vitamin B6. Both chestnut and pine nut contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Chestnut | Pine Nut | |
|---|---|---|
| Thiamin | 0.243 MG | 0.364 MG |
| Riboflavin | 0.175 MG | 0.227 MG |
| Niacin | 1.342 MG | 4.387 MG |
| Pantothenic acid | 0.554 MG | 0.313 MG |
| Vitamin B6 | 0.497 MG | 0.094 MG |
| Folate | 70 UG | 34 UG |
Minerals
calcium
Chestnut has 81% more calcium than pine nut - chestnut has 29mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 508% more iron than chestnut - chestnut has 0.91mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both chestnut and pine nut are high in potassium. Chestnut is very similar to chestnut for potassium - chestnut has 592mg 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, both chestnut and pine nut contain small amounts of beta-carotene and lutein + zeaxanthin.
| Chestnut | Pine Nut | |
|---|---|---|
| beta-carotene | 14 UG | 17 UG |
| lutein + zeaxanthin | 13 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chestnut and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Chestnut | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.093 G | 0.164 G |
| Total | 0.093 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than chestnut per 100 grams.
| Chestnut | Pine Nut | |
|---|---|---|
| linoleic acid | 0.776 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.776 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.
Chestnut g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 chestnut or pine nut contain more calories in 100 grams?Both chestnut and pine nut are high in calories. Pine nut has 180% more calories than chestnut - chestnut has 245 calories in 100g and pine nut has 673 calories.
Does chestnut or pine nut have more carbohydrates?
By weight, chestnut is high in carbohydrates and pine nut has 80% fewer carbohydrates than chestnut - chestnut has 53g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does chestnut or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 510% more iron than chestnut - chestnut has 0.91mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does chestnut or pine nut contain more potassium?
Both chestnut and pine nut are high in potassium. Chestnut is very similar to chestnut for potassium - chestnut has 592mg of potassium in 100 grams and pine nut has 597mg of potassium.