Pili Nut vs. Pine Nut
Nutrition comparison of Pili Nut and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pili nut
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pili nut and pine nut:
- Both pili nut and pine nut are high in calories, iron, potassium and protein.
- Pili nut has 70% less carbohydrates than pine nut.
- Pili nut has more thiamin, however, pine nut contains more riboflavin and niacin.
- Pili nut is an excellent source of calcium.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber.
USDA sources for nutritional information: Pili Nut (Nuts, pilinuts, dried) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pili nut and pine nut are high in calories. Pili nut has a little more calories (7%) than pine nut by weight - pili nut has 719 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pili nut is lighter in carbs, heavier in fat and similar to pine nut for protein. Pili nut has a macronutrient ratio of 6:2:92 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pili Nut | Pine Nut | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 2% | 7% |
| Fat | 92% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pili nut has 70% less carbohydrates than pine nut - pili nut has 4g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than pili nut - pine nut has 3.7g of dietary fiber per 100 grams and pili nut does not contain significant amounts.
sugar
Pili nut has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and pili nut does not contain significant amounts.
Protein
protein
Both pili nut and pine nut are high in protein. Pine nut has 27% more protein than pili nut - pili nut has 10.8g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Pili nut is high in saturated fat and pine nut has 84% less saturated fat than pili nut - pili nut has 31.2g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pili nut and pine nut contain similar amounts of Vitamin C - pili nut has 0.6mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pili nut and pine nut contain similar amounts of Vitamin A - pili nut has 2ug 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 more Vitamin E than pili nut - pine nut has 9.3mg of Vitamin E per 100 grams and pili nut does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than pili nut - pine nut has 53.9ug of Vitamin K per 100 grams and pili nut does not contain significant amounts.
The B Vitamins
Pili nut has more thiamin, however, pine nut contains more riboflavin and niacin. Both pili nut and pine nut contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pili Nut | Pine Nut | |
|---|---|---|
| Thiamin | 0.913 MG | 0.364 MG |
| Riboflavin | 0.093 MG | 0.227 MG |
| Niacin | 0.519 MG | 4.387 MG |
| Pantothenic acid | 0.479 MG | 0.313 MG |
| Vitamin B6 | 0.115 MG | 0.094 MG |
| Folate | 60 UG | 34 UG |
Minerals
calcium
Pili nut is an excellent source of calcium and it has 806% more calcium than pine nut - pili nut has 145mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both pili nut and pine nut are high in iron. Pine nut has 57% more iron than pili nut - pili nut has 3.5mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both pili nut and pine nut are high in potassium. Pine nut has 18% more potassium than pili nut - pili nut has 507mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than pili nut per 100 grams.
| Pili Nut | Pine Nut | |
|---|---|---|
| linoleic acid | 7.605 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 7.605 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.
Pili Nut 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 % |
|
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 pili nut or pine nut contain more calories in 100 grams?Both pili nut and pine nut are high in calories. Pili nut has a little more calories ( 10%) than pine nut by weight - pili nut has 719 calories in 100g and pine nut has 673 calories.
Does pili nut or pine nut contain more calcium?
Pili nut is a rich source of calcium and it has 810% more calcium than pine nut - pili nut has 145mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does pili nut or pine nut contain more iron?
Both pili nut and pine nut are high in iron. Pine nut has 60% more iron than pili nut - pili nut has 3.5mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does pili nut or pine nut contain more potassium?
Both pili nut and pine nut are high in potassium. Pine nut has 20% more potassium than pili nut - pili nut has 507mg of potassium in 100 grams and pine nut has 597mg of potassium.