Oats vs. Pine Nut
Nutrition comparison of Oats and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and pine nut:
- Both oats and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Oat has more thiamin and pantothenic acid, however, pine nut contains more niacin.
- Oat has signficantly less saturated fat than pine nut.
- Oat is a great source of calcium.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and pine nut are high in calories. Pine nut has 73% more calories than oat - oat has 389 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Oats has a macronutrient ratio of 17:67:16 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Pine Nut | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 67% | 7% |
| Fat | 16% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and pine nut has 80% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both oats and pine nut are high in dietary fiber. Oat has 186% more dietary fiber than pine nut - oat has 10.6g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Oat has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and pine nut are high in protein. Oat has 23% more protein than pine nut - oat has 16.9g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Oat has signficantly less saturated fat than pine nut - oat has 1.2g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than oat - pine nut has 0.8mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Pine nut and oats contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than oat - pine nut has 9.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than oat - pine nut has 53.9ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, pine nut contains more niacin. Both oats and pine nut contain significant amounts of riboflavin, Vitamin B6 and folate.
| Oats | Pine Nut | |
|---|---|---|
| Thiamin | 0.763 MG | 0.364 MG |
| Riboflavin | 0.139 MG | 0.227 MG |
| Niacin | 0.961 MG | 4.387 MG |
| Pantothenic acid | 1.349 MG | 0.313 MG |
| Vitamin B6 | 0.119 MG | 0.094 MG |
| Folate | 56 UG | 34 UG |
Minerals
calcium
Oat is a great source of calcium and it has 238% more calcium than pine nut - oat has 54mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both oats and pine nut are high in iron. Pine nut has 17% more iron than oat - oat has 4.7mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both oats and pine nut are high in potassium. Pine nut has 39% more potassium than oat - oat has 429mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Oats | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.164 G |
| Total | 0.111 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than oat per 100 grams.
| Oats | Pine Nut | |
|---|---|---|
| linoleic acid | 2.424 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 2.424 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.
Oats g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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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 oats or pine nut contain more calories in 100 grams?Both oats and pine nut are high in calories. Pine nut has 70% more calories than oat - oat has 389 calories in 100g and pine nut has 673 calories.
Does oats or pine nut have more carbohydrates?
By weight, oat is high in carbohydrates and pine nut has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does oats or pine nut contain more iron?
Both oats and pine nut are high in iron. Pine nut has 20% more iron than oat - oat has 4.7mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does oats or pine nut contain more potassium?
Both oats and pine nut are high in potassium. Pine nut has 40% more potassium than oat - oat has 429mg of potassium in 100 grams and pine nut has 597mg of potassium.