Pine Nut vs. Pork
Nutrition comparison of Pine Nut and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and pork:
- Both pork and pine nut are high in calories, potassium and protein.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
- Pork has more Vitamin B6 and Vitamin B12, however, pine nut contains more folate.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and pine nut are high in calories. Pine nut has 127% more calories than pork - pork has 297 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Pork | |
|---|---|---|
| Protein | 8% | 36% |
| Carbohydrates | 7% | ~ |
| Fat | 85% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than pork - pine nut has 3.7g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and pine nut are high in protein. Pork has 88% more protein than pine nut - pork has 25.7g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Pork is high in saturated fat and pine nut has 37% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
cholesterol
Pine nut has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pork and pine nut contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pork and pine nut contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than pine nut - pork has 21iu of Vitamin D per 100 grams and pine nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 43 times more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than pork - pine nut has 53.9ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more Vitamin B6 and Vitamin B12, however, pine nut contains more folate. Both pine nut and pork contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Pine Nut | Pork | |
|---|---|---|
| Thiamin | 0.364 MG | 0.706 MG |
| Riboflavin | 0.227 MG | 0.22 MG |
| Niacin | 4.387 MG | 4.206 MG |
| Pantothenic acid | 0.313 MG | 0.52 MG |
| Vitamin B6 | 0.094 MG | 0.391 MG |
| Folate | 34 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork and pine nut contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 329% more iron than pork - pork has 1.3mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both pork and pine nut are high in potassium. Pine nut has 65% more potassium than pork - pork has 362mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than pork per 100 grams.
| Pine Nut | Pork | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.07 G |
| Total | 0.164 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than pork per 100 grams.
| Pine Nut | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 33.15 G | 1.64 G |
| Total | 33.15 G | 1.72 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.
Pine Nut g
()
|
Daily Values (%) |
Cooked Pork 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 % |
|
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 pork or pine nut contain more calories in 100 grams?Both pork and pine nut are high in calories. Pine nut has 130% more calories than pork - pork has 297 calories in 100g and pine nut has 673 calories.
Is pork or pine nut better for protein?
Both pork and pine nut are high in protein. Pork has 90% more protein than pine nut - pork has 25.7g of protein per 100 grams and pine nut has 13.7g of protein.
Does pork or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 330% more iron than pork - pork has 1.3mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does pork or pine nut contain more potassium?
Both pork and pine nut are high in potassium. Pine nut has 70% more potassium than pork - pork has 362mg of potassium in 100 grams and pine nut has 597mg of potassium.