Grapefruit vs. Pine Nut
Nutrition comparison of Grapefruit and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and pine nut:
- Grapefruit has signficantly less saturated fat than pine nut.
- Grapefruit is an excellent source of Vitamin C.
- Pine nut has more thiamin, riboflavin, niacin and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and grapefruit has 94% less calories than pine nut - pine nut has 673 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Grapefruit has a macronutrient ratio of 7:91:3 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Pine Nut | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 91% | 7% |
| Fat | 3% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut and grapefruit contain similar amounts of carbs - pine nut has 13.1g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has 131% more dietary fiber than grapefruit - pine nut has 3.7g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Pine nut and grapefruit contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 16 times more protein than grapefruit - pine nut has 13.7g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 38 times more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 57 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 70 times more Vitamin E than grapefruit - pine nut has 9.3mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than grapefruit - pine nut has 53.9ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin and folate. Both grapefruit and pine nut contain significant amounts of pantothenic acid and Vitamin B6.
| Grapefruit | Pine Nut | |
|---|---|---|
| Thiamin | 0.043 MG | 0.364 MG |
| Riboflavin | 0.031 MG | 0.227 MG |
| Niacin | 0.204 MG | 4.387 MG |
| Pantothenic acid | 0.262 MG | 0.313 MG |
| Vitamin B6 | 0.053 MG | 0.094 MG |
| Folate | 13 UG | 34 UG |
Minerals
calcium
Pine nut and grapefruit contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Pine nut is an excellent source of iron and it has 68 times more iron than grapefruit - pine nut has 5.5mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 342% more potassium than grapefruit - pine nut has 597mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit and pine nut contain small amounts of lutein + zeaxanthin.
| Grapefruit | Pine Nut | |
|---|---|---|
| beta-carotene | 686 UG | 17 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.164 G |
| Total | 0.008 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Pine Nut | |
|---|---|---|
| linoleic acid | 0.029 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.029 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.
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Pine Nut (Nuts, pine nuts, dried) .
Grapefruit g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pine nut or grapefruit contain more calories in 100 grams?Pine nut is high in calories and grapefruit has 90% less calories than pine nut - pine nut has 673 calories in 100g and grapefruit has 42 calories.
Does pine nut or grapefruit have more carbohydrates?
By weight, pine nut and grapefruit contain similar amounts of carbs - pine nut has 13.1g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does pine nut or grapefruit contain more iron?
Pine nut is an abundant source of iron and it has 68 times more iron than grapefruit - pine nut has 5.5mg of iron in 100 grams and grapefruit has 0.08mg of iron.
Does pine nut or grapefruit contain more potassium?
Pine nut is a rich source of potassium and it has 340% more potassium than grapefruit - pine nut has 597mg of potassium in 100 grams and grapefruit has 135mg of potassium.