Pine Nut vs. Parsley
Nutrition comparison of Pine Nut and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and parsley:
- Both parsley and pine nut are high in dietary fiber, iron and potassium.
- Parsley has 52% less carbohydrates than pine nut.
- Parsley has signficantly less saturated fat than pine nut.
- Parsley is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Pine nut has more thiamin, riboflavin and niacin, however, parsley contains more folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of protein.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and parsley has 95% less calories than pine nut - parsley has 36 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to parsley per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for parsley, 27:57:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Parsley | |
|---|---|---|
| Protein | 8% | 27% |
| Carbohydrates | 7% | 57% |
| Fat | 85% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Parsley has 52% less carbohydrates than pine nut - parsley has 6.3g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both parsley and pine nut are high in dietary fiber. Pine nut has 12% more dietary fiber than parsley - parsley has 3.3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Parsley and pine nut contain similar amounts of sugar - parsley has 0.85g 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 361% more protein than parsley - parsley has 3g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Parsley has signficantly less saturated fat than pine nut - parsley has 0.13g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has 165 times more Vitamin C than pine nut - parsley has 133mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 420 times more Vitamin A than pine nut - parsley has 421ug 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 11 times more Vitamin E than parsley - parsley has 0.75mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 29 times more Vitamin K than pine nut - parsley has 1640ug 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, however, parsley contains more folate. Both pine nut and parsley contain significant amounts of pantothenic acid and Vitamin B6.
| Pine Nut | Parsley | |
|---|---|---|
| Thiamin | 0.364 MG | 0.086 MG |
| Riboflavin | 0.227 MG | 0.098 MG |
| Niacin | 4.387 MG | 1.313 MG |
| Pantothenic acid | 0.313 MG | 0.4 MG |
| Vitamin B6 | 0.094 MG | 0.09 MG |
| Folate | 34 UG | 152 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 763% more calcium than pine nut - parsley has 138mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both parsley and pine nut are high in iron. Parsley has 12% more iron than pine nut - parsley has 6.2mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both parsley and pine nut are high in potassium. Pine nut has a little more potassium (8%) than parsley by weight - parsley has 554mg of potassium per 100 grams and pine nut has 597mg 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 | Parsley | |
|---|---|---|
| beta-carotene | 17 UG | 5054 UG |
| lutein + zeaxanthin | 9 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Pine Nut | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.008 G |
| Total | 0.164 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than parsley per 100 grams.
| Pine Nut | Parsley | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.115 G |
| Total | 33.202 G | 0.115 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 Parsley .
Pine Nut g
()
|
Daily Values (%) |
Parsley 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 % |
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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 % |
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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 parsley or pine nut contain more calories in 100 grams?Pine nut is high in calories and parsley has 100% less calories than pine nut - parsley has 36 calories in 100g and pine nut has 673 calories.
Does parsley or pine nut have more carbohydrates?
By weight, parsley has 50% fewer carbohydrates than pine nut - parsley has 6.3g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does parsley or pine nut contain more calcium?
Parsley is a rich source of calcium and it has 760% more calcium than pine nut - parsley has 138mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does parsley or pine nut contain more iron?
Both parsley and pine nut are high in iron. Parsley has 10% more iron than pine nut - parsley has 6.2mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does parsley or pine nut contain more potassium?
Both parsley and pine nut are high in potassium. Pine nut has a little more potassium ( 10%) than parsley by weight - parsley has 554mg of potassium in 100 grams and pine nut has 597mg of potassium.