Egg Yolk vs. Pine Nut
Nutrition comparison of Egg Yolk and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and pine nut:
- Both pine nut and egg yolk are high in calories, iron and protein.
- Egg yolk has 73% less carbohydrates than pine nut.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
- For omega-3 fatty acids, egg yolk has more dha and epa than pine nut.
- Pine nut has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and egg yolk are high in calories. Pine nut has 109% more calories than egg yolk - pine nut has 673 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in fat and similar to pine nut for carbs. Egg yolk has a macronutrient ratio of 20:5:76 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Pine Nut | |
|---|---|---|
| Protein | 20% | 8% |
| Carbohydrates | 5% | 7% |
| Fat | 76% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 73% less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - pine nut has 3.7g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Pine nut and egg yolk contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both pine nut and egg yolk are high in protein. Egg yolk has 16% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and pine nut has 49% less saturated fat than egg yolk - pine nut has 4.9g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and pine nut has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than egg yolk - pine nut has 0.8mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 380 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than pine nut - egg yolk has 218iu of Vitamin D per 100 grams and pine nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 262% more Vitamin E than egg yolk - pine nut has 9.3mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Pine nut has 76 times more Vitamin K than egg yolk - pine nut has 53.9ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg Yolk | Pine Nut | |
|---|---|---|
| Thiamin | 0.176 MG | 0.364 MG |
| Riboflavin | 0.528 MG | 0.227 MG |
| Niacin | 0.024 MG | 4.387 MG |
| Pantothenic acid | 2.99 MG | 0.313 MG |
| Vitamin B6 | 0.35 MG | 0.094 MG |
| Folate | 146 UG | 34 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 706% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both pine nut and egg yolk are high in iron. Pine nut has 103% more iron than egg yolk - pine nut has 5.5mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 448% more potassium than egg yolk - pine nut has 597mg of potassium per 100 grams and egg yolk has 109mg 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,
| Egg Yolk | Pine Nut | |
|---|---|---|
| beta-carotene | 88 UG | 17 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than pine nut per 100 grams. Both egg yolk and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.164 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 3.538 G | 33.15 G |
| Total | 3.538 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.
Egg Yolk 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 % |
|
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 % |
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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 egg yolk contain more calories in 100 grams?Both pine nut and egg yolk are high in calories. Pine nut has 110% more calories than egg yolk - pine nut has 673 calories in 100g and egg yolk has 322 calories.
Does pine nut or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 710% more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does pine nut or egg yolk contain more iron?
Both pine nut and egg yolk are high in iron. Pine nut has 100% more iron than egg yolk - pine nut has 5.5mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does pine nut or egg yolk contain more potassium?
Pine nut is a rich source of potassium and it has 450% more potassium than egg yolk - pine nut has 597mg of potassium in 100 grams and egg yolk has 109mg of potassium.