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.
Detailed nutritional comparison of pine nut and marjoram is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pine Nut src
Image of Marjoram src

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, 14:68:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Marjoram
Protein 8% 14%
Carbohydrates 7% 68%
Fat 85% 18%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pine Nut or Marjoram .

Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Marjoram (Spices, marjoram, dried) .

Pine Nut 100g

( 100 g )
Daily Values (%)

Marjoram 100g

( 100 g )
673KCAL 34%
148% calories
271KCAL 14%
13G 5%
carbohydrates 369%
61G 24%
3.7G 15%
dietary fiber 981%
40G 161%
3.6G sugar 14% 4.1G
68G 107%
871% total fat
7G 11%
4.9G 27%
824% saturated fat
0.53G 3%
19G >999% monounsaturated fat 0.94G
34G 673% polyunsaturated fat 4.4G
2MG 0.1%
sodium >999%
77MG 5%
Vitamins and Minerals
1UG 0.1%
Vitamin A >999%
403UG 58%
0.8MG 1%
Vitamin C >999%
51MG 69%
16MG 2%
calcium >999%
1990MG 199%
5.5MG 31%
iron >999%
83MG 460%
251MG 81%
magnesium 38%
346MG 112%
597MG 26%
potassium 155%
1522MG 66%
0.36MG 33%
24% thiamin (Vit B1)
0.29MG 26%
0.23MG 21%
riboflavin (Vit B2) 39%
0.32MG 29%
4.4MG 31%
7% niacin (Vit B3)
4.1MG 29%
0.09MG 7%
Vitamin B6 >999%
1.2MG 92%
0.31MG 6%
>999% pantothenic acid (Vit B5)
34UG 9%
folate (Vit B9) 706%
274UG 69%
9.3MG 62%
447% Vitamin E
1.7MG 11%
54UG 60%
Vitamin K >999%
622UG 691%
14G 27%
8% protein
13G 25%
56MG 13%
27% choline
44MG 10%
1.3MG 110%
18% copper
1.1MG 94%
8.8MG 489%
63% manganese
5.4MG 302%
575MG 82%
88% phosphorus
306MG 44%
0.7UG 1%
selenium 543%
4.5UG 8%
6.5MG 81%
81% zinc
3.6MG 45%
2.3G Water 230% 7.6G
1.4G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.