Flaxseeds vs. Pine Nut

Nutrition comparison of Flaxseeds and Pine Nut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of flaxseeds versus pine nut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flaxseeds and pine nut:

  • Both flaxseeds and pine nut are high in calories, dietary fiber, iron, potassium and protein.
  • Flaxseed has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Flaxseed is an excellent source of calcium.
  • Pine nut has 55% less carbohydrates than flaxseed.
  • Pine nut is a great source of Vitamin E.
Detailed nutritional comparison of flaxseeds and pine nut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Pine Nut src

Calories and Carbs

calories

Both flaxseeds and pine nut are high in calories. Pine nut has 26% more calories than flaxseed - flaxseed has 534 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, flaxseeds is heavier in protein, heavier in carbs and lighter in fat compared to pine nut per calorie. Flaxseeds has a macronutrient ratio of 13:20:67 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Pine Nut
Protein 13% 8%
Carbohydrates 20% 7%
Fat 67% 85%
Alcohol ~ ~

carbohydrates

Pine nut has 55% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both flaxseeds and pine nut are high in dietary fiber. Flaxseed has 638% more dietary fiber than pine nut - flaxseed has 27.3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Flaxseeds and pine nut contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and pine nut has 3.6g of sugar.

Protein

protein

Both flaxseeds and pine nut are high in protein. Flaxseed has 34% more protein than pine nut - flaxseed has 18.3g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Flaxseed has 25% less saturated fat than pine nut - flaxseed has 3.7g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Flaxseeds and pine nut contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

Pine nut and flaxseeds contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Pine nut is a great source of Vitamin E and it has 29 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.

Vitamin K

Pine nut has 11 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.

The B Vitamins

Flaxseed has more thiamin, pantothenic acid, Vitamin B6 and folate. Both flaxseeds and pine nut contain significant amounts of riboflavin and niacin.

Flaxseeds Pine Nut
Thiamin 1.644 MG 0.364 MG
Riboflavin 0.161 MG 0.227 MG
Niacin 3.08 MG 4.387 MG
Pantothenic acid 0.985 MG 0.313 MG
Vitamin B6 0.473 MG 0.094 MG
Folate 87 UG 34 UG

Minerals

calcium

Flaxseed is an excellent source of calcium and it has 14 times more calcium than pine nut - flaxseed has 255mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Both flaxseeds and pine nut are high in iron. Flaxseed has a little more iron (4%) than pine nut by weight - flaxseed has 5.7mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both flaxseeds and pine nut are high in potassium. Flaxseed has 36% more potassium than pine nut - flaxseed has 813mg 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,

Flaxseeds Pine Nut
lutein + zeaxanthin 651 UG 9 UG
beta-carotene ~ 17 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than pine nut per 100 grams.

Flaxseeds Pine Nut
alpha linoleic acid 22.813 G 0.164 G
Total 22.813 G 0.164 G

omega 6s

Comparing omega-6 fatty acids, pine nut has more linoleic acid than flaxseed per 100 grams.

Flaxseeds Pine Nut
other omega 6 ~ 0.052 G
linoleic acid 5.903 G 33.15 G
Total 5.903 G 33.202 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Flaxseeds or Pine Nut .

Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does flaxseeds or pine nut contain more calories in 100 grams?
Both flaxseeds and pine nut are high in calories. Pine nut has 30% more calories than flaxseed - flaxseed has 534 calories in 100g and pine nut has 673 calories.

Does flaxseeds or pine nut contain more calcium?
Flaxseed is a rich source of calcium and it has 14 times more calcium than pine nut - flaxseed has 255mg of calcium in 100 grams and pine nut has 16mg of calcium.

Does flaxseeds or pine nut contain more iron?
Both flaxseeds and pine nut are high in iron. Flaxseed has a little more iron ( 0%) than pine nut by weight - flaxseed has 5.7mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does flaxseeds or pine nut contain more potassium?
Both flaxseeds and pine nut are high in potassium. Flaxseed has 40% more potassium than pine nut - flaxseed has 813mg of potassium in 100 grams and pine nut has 597mg of potassium.

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