Pineapple vs. Pine Nut
Nutrition comparison of Pineapple and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and pine nut:
- Pine nut has 64% less sugar than pineapple.
- Pine nut has more thiamin, riboflavin and niacin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
- Pineapple has signficantly less saturated fat than pine nut.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and pineapple has 93% less calories than pine nut - pineapple has 50 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pineapple is lighter in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Pineapple has a macronutrient ratio of 4:95:2 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Pine Nut | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 95% | 7% |
| Fat | 2% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and pine nut contain similar amounts of carbs - pineapple has 13.1g 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 164% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Pine nut has 64% less sugar than pineapple - pineapple has 9.9g 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 24 times more protein than pineapple - pineapple has 0.54g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Pineapple has signficantly less saturated fat than pine nut - pineapple has 0.01g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 58 times more Vitamin C than pine nut - pineapple has 47.8mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pineapple and pine nut contain similar amounts of Vitamin A - pineapple has 3ug 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 465 times more Vitamin E than pineapple - pineapple has 0.02mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 76 times more Vitamin K than pineapple - pineapple has 0.7ug 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. Both pineapple and pine nut contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pineapple | Pine Nut | |
|---|---|---|
| Thiamin | 0.079 MG | 0.364 MG |
| Riboflavin | 0.032 MG | 0.227 MG |
| Niacin | 0.5 MG | 4.387 MG |
| Pantothenic acid | 0.213 MG | 0.313 MG |
| Vitamin B6 | 0.112 MG | 0.094 MG |
| Folate | 18 UG | 34 UG |
Minerals
calcium
Pineapple and pine nut contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 18 times more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 448% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and pine nut has 597mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Pineapple | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.164 G |
| Total | 0.017 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than pineapple per 100 grams.
| Pineapple | Pine Nut | |
|---|---|---|
| linoleic acid | 0.023 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.023 G | 33.202 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 Pineapple or Pine Nut .
Pineapple 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 % |
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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 % |
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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 pineapple or pine nut contain more calories in 100 grams?Pine nut is high in calories and pineapple has 90% less calories than pine nut - pineapple has 50 calories in 100g and pine nut has 673 calories.
Does pineapple or pine nut have more carbohydrates?
By weight, pineapple and pine nut contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does pineapple or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 18 times more iron than pineapple - pineapple has 0.29mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does pineapple or pine nut contain more potassium?
Pine nut is a rich source of potassium and it has 450% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and pine nut has 597mg of potassium.