Lamb vs. Pine Nut
Nutrition comparison of Cooked Lamb and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and pine nut:
- Both pine nut and lamb are high in calories, potassium and protein.
- Pine nut has more thiamin, however, lamb contains more pantothenic acid and Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and lamb are high in calories. Pine nut has 138% more calories than lamb - pine nut has 673 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is much heavier in protein, lighter in carbs and much lighter in fat compared to pine nut per calorie. Lamb has a macronutrient ratio of 36:0:64 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Pine Nut | |
|---|---|---|
| Protein | 36% | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 64% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than lamb - pine nut has 3.7g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Lamb has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Both pine nut and lamb are high in protein. Lamb has 81% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and pine nut has 40% less saturated fat than lamb - pine nut has 4.9g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Pine nut has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than lamb - pine nut has 0.8mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Pine nut and lamb contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and pine nut contain similar amounts of Vitamin D - lamb has 2iu 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 65 times more Vitamin E than lamb - pine nut has 9.3mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Pine nut has 917% more Vitamin K than lamb - pine nut has 53.9ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, however, lamb contains more pantothenic acid and Vitamin B12. Both lamb and pine nut contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Lamb | Pine Nut | |
|---|---|---|
| Thiamin | 0.1 MG | 0.364 MG |
| Riboflavin | 0.25 MG | 0.227 MG |
| Niacin | 6.7 MG | 4.387 MG |
| Pantothenic acid | 0.66 MG | 0.313 MG |
| Vitamin B6 | 0.14 MG | 0.094 MG |
| Folate | 19 UG | 34 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Pine nut and lamb contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Pine nut is an excellent source of iron and it has 209% more iron than lamb - pine nut has 5.5mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both pine nut and lamb are high in potassium. Pine nut has 76% more potassium than lamb - pine nut has 597mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lamb and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Lamb | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.164 G |
| Total | 0.26 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than lamb per 100 grams.
| Lamb | Pine Nut | |
|---|---|---|
| linoleic acid | 1.07 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 1.07 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.
Cooked Lamb g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| 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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 lamb contain more calories in 100 grams?Both pine nut and lamb are high in calories. Pine nut has 140% more calories than lamb - pine nut has 673 calories in 100g and lamb has 283 calories.
Is pine nut or lamb better for protein?
Both pine nut and lamb are high in protein. Lamb has 80% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and lamb has 24.8g of protein.
Does pine nut or lamb contain more iron?
Pine nut is an abundant source of iron and it has 210% more iron than lamb - pine nut has 5.5mg of iron in 100 grams and lamb has 1.8mg of iron.
Does pine nut or lamb contain more potassium?
Both pine nut and lamb are high in potassium. Pine nut has 80% more potassium than lamb - pine nut has 597mg of potassium in 100 grams and lamb has 339mg of potassium.