Grapes vs. Pine Nut
Nutrition comparison of Grapes and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and pine nut:
- Grape has signficantly less saturated fat than pine nut.
- Pine nut has 3.3 times less sugar than grape.
- Pine nut has more thiamin, riboflavin, niacin, pantothenic acid 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) 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 grape has 90% less calories than pine nut - pine nut has 673 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Grapes has a macronutrient ratio of 4:95:2 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Pine Nut | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 95% | 7% |
| Fat | 2% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut and grapes contain similar amounts of carbs - pine nut has 13.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has 311% more dietary fiber than grape - pine nut has 3.7g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Pine nut has 3.3 times less sugar than grape - pine nut has 3.6g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 18 times more protein than grape - pine nut has 13.7g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has 300% more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Pine nut and grapes contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 48 times more Vitamin E than grape - pine nut has 9.3mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Pine nut has 269% more Vitamin K than grape - pine nut has 53.9ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both grapes and pine nut contain significant amounts of Vitamin B6.
| Grapes | Pine Nut | |
|---|---|---|
| Thiamin | 0.069 MG | 0.364 MG |
| Riboflavin | 0.07 MG | 0.227 MG |
| Niacin | 0.188 MG | 4.387 MG |
| Pantothenic acid | 0.05 MG | 0.313 MG |
| Vitamin B6 | 0.086 MG | 0.094 MG |
| Folate | 2 UG | 34 UG |
Minerals
calcium
Pine nut and grapes contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Pine nut is an excellent source of iron and it has 14 times more iron than grape - pine nut has 5.5mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 213% more potassium than grape - pine nut has 597mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Pine Nut | |
|---|---|---|
| beta-carotene | 39 UG | 17 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.164 G |
| Total | 0.011 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than grape per 100 grams.
| Grapes | Pine Nut | |
|---|---|---|
| linoleic acid | 0.037 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.037 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.
Grapes g
()
|
Daily Values (%) |
Pine Nut 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 pine nut or grapes contain more calories in 100 grams?Pine nut is high in calories and grape has 90% less calories than pine nut - pine nut has 673 calories in 100g and grape has 69 calories.
Does pine nut or grapes have more carbohydrates?
By weight, pine nut and grapes contain similar amounts of carbs - pine nut has 13.1g of carbs for 100g and grape has 18.1g of carbohydrates.
Does pine nut or grapes contain more iron?
Pine nut is an abundant source of iron and it has 14 times more iron than grape - pine nut has 5.5mg of iron in 100 grams and grape has 0.36mg of iron.
Does pine nut or grapes contain more potassium?
Pine nut is a rich source of potassium and it has 210% more potassium than grape - pine nut has 597mg of potassium in 100 grams and grape has 191mg of potassium.