Kiwi vs. Pine Nut
Nutrition comparison of Kiwi and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and pine nut:
- Both kiwi and pine nut are high in dietary fiber and potassium.
- Kiwi has signficantly less saturated fat than pine nut.
- Kiwi is an excellent source of Vitamin C.
- Pine nut has 60% less sugar than kiwi.
- Pine nut has more thiamin, riboflavin and niacin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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 kiwi has 91% less calories than pine nut - kiwi has 61 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, kiwi is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Kiwi has a macronutrient ratio of 7:87:7 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Pine Nut | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 87% | 7% |
| Fat | 7% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and pine nut contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both kiwi and pine nut are high in dietary fiber. Pine nut has 23% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Pine nut has 60% less sugar than kiwi - kiwi has 9g 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 11 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Kiwi has signficantly less saturated fat than pine nut - kiwi has 0.03g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 114 times more Vitamin C than pine nut - kiwi has 92.7mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Kiwi and pine nut contain similar amounts of Vitamin A - kiwi has 4ug 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 539% more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Kiwi and pine nut contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin and niacin. Both kiwi and pine nut contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Kiwi | Pine Nut | |
|---|---|---|
| Thiamin | 0.027 MG | 0.364 MG |
| Riboflavin | 0.025 MG | 0.227 MG |
| Niacin | 0.341 MG | 4.387 MG |
| Pantothenic acid | 0.183 MG | 0.313 MG |
| Vitamin B6 | 0.063 MG | 0.094 MG |
| Folate | 25 UG | 34 UG |
Minerals
calcium
Kiwi has 113% more calcium than pine nut - kiwi has 34mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 16 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both kiwi and pine nut are high in potassium. Pine nut has 91% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and pine nut has 597mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.164 G |
| Total | 0.042 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than kiwi per 100 grams.
| Kiwi | Pine Nut | |
|---|---|---|
| linoleic acid | 0.246 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.246 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.
Kiwi 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 kiwi or pine nut contain more calories in 100 grams?Pine nut is high in calories and kiwi has 90% less calories than pine nut - kiwi has 61 calories in 100g and pine nut has 673 calories.
Does kiwi or pine nut have more carbohydrates?
By weight, kiwi and pine nut contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does kiwi or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 16 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does kiwi or pine nut contain more potassium?
Both kiwi and pine nut are high in potassium. Pine nut has 90% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and pine nut has 597mg of potassium.