Pine Nut vs. Marjoram
Nutrition comparison of Pine Nut and Marjoram
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
marjoram
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and marjoram:
- Both pine nut and marjoram are high in calories, dietary fiber, iron, potassium and protein.
- Marjoram has signficantly less saturated fat than pine nut.
- Marjoram is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Pine nut has more pantothenic acid, however, marjoram contains more Vitamin B6 and folate.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Marjoram (Spices, marjoram, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and marjoram are high in calories. Pine nut has 148% more calories than marjoram - pine nut has 673 calories per 100 grams and marjoram has 271 calories.
For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to marjoram per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for marjoram, 14:70:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Marjoram | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 7% | 70% |
| Fat | 85% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and pine nut has 78% less carbohydrates than marjoram - pine nut has 13.1g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.
dietary fiber
Both pine nut and marjoram are high in dietary fiber. Marjoram has 989% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.
sugar
Pine nut and marjoram contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and marjoram has 4.1g of sugar.
Protein
protein
Both pine nut and marjoram are high in protein. Pine nut has a little more protein (8%) than marjoram by weight - pine nut has 13.7g of protein per 100 grams and marjoram has 12.7g of protein.
Fat
saturated fat
Marjoram has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.
Vitamins
Vitamin C
Marjoram is an excellent source of Vitamin C and it has 63 times more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.
Vitamin A
Marjoram is an excellent source of Vitamin A and it has 402 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 452% more Vitamin E than marjoram - pine nut has 9.3mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.
Vitamin K
Marjoram is an excellent source of Vitamin K and it has 10 times more Vitamin K than pine nut - pine nut has 53.9ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.
The B Vitamins
Pine nut has more pantothenic acid, however, marjoram contains more Vitamin B6 and folate. Both pine nut and marjoram contain significant amounts of thiamin, riboflavin and niacin.
| Pine Nut | Marjoram | |
|---|---|---|
| Thiamin | 0.364 MG | 0.289 MG |
| Riboflavin | 0.227 MG | 0.316 MG |
| Niacin | 4.387 MG | 4.12 MG |
| Pantothenic acid | 0.313 MG | ~ |
| Vitamin B6 | 0.094 MG | 1.19 MG |
| Folate | 34 UG | 274 UG |
Minerals
calcium
Marjoram is an excellent source of calcium and it has 123 times more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and marjoram has 1990mg of calcium.
iron
Both pine nut and marjoram are high in iron. Marjoram has 13 times more iron than pine nut - pine nut has 5.5mg of iron per 100 grams and marjoram has 82.7mg of iron.
potassium
Both pine nut and marjoram are high in potassium. Marjoram has 155% more potassium than pine nut - pine nut has 597mg of potassium per 100 grams and marjoram has 1522mg 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,
| Pine Nut | Marjoram | |
|---|---|---|
| beta-carotene | 17 UG | 4806 UG |
| lutein + zeaxanthin | 9 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Pine Nut | Marjoram | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 3.23 G |
| Total | 0.164 G | 3.23 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than marjoram per 100 grams.
| Pine Nut | Marjoram | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 1.175 G |
| Total | 33.202 G | 1.175 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.
Pine Nut g
()
|
Daily Values (%) |
Marjoram 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 marjoram contain more calories in 100 grams?Both pine nut and marjoram are high in calories. Pine nut has 150% more calories than marjoram - pine nut has 673 calories in 100g and marjoram has 271 calories.
Does pine nut or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and pine nut has 80% fewer carbohydrates than marjoram - pine nut has 13.1g of carbs for 100g and marjoram has 60.6g of carbohydrates.
Does pine nut or marjoram contain more calcium?
Marjoram is a rich source of calcium and it has 123 times more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and marjoram has 1990mg of calcium.
Does pine nut or marjoram contain more iron?
Both pine nut and marjoram are high in iron. Marjoram has 13 times more iron than pine nut - pine nut has 5.5mg of iron in 100 grams and marjoram has 82.7mg of iron.
Does pine nut or marjoram contain more potassium?
Both pine nut and marjoram are high in potassium. Marjoram has 160% more potassium than pine nut - pine nut has 597mg of potassium in 100 grams and marjoram has 1522mg of potassium.