Salmon vs. Pine Nut
Nutrition comparison of Salmon and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and pine nut:
- Both pine nut and salmon are high in calories, potassium and protein.
- Pine nut has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
- Salmon has signficantly less saturated fat than pine nut.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and salmon are high in calories. Pine nut has 430% more calories than salmon - pine nut has 673 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to pine nut per calorie. Salmon has a macronutrient ratio of 67:0:33 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Pine Nut | |
|---|---|---|
| Protein | 67% | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 33% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than salmon - pine nut has 3.7g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both pine nut and salmon are high in protein. Salmon has 50% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and pine nut are low in trans fat - salmon has 0.03g of trans fat per 100 grams and pine nut does not contain significant amounts.
cholesterol
Pine nut has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than salmon - pine nut has 0.8mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 34 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than pine nut - salmon has 435iu 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 22 times more Vitamin E than salmon - pine nut has 9.3mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Pine nut has 133 times more Vitamin K than salmon - pine nut has 53.9ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and pine nut contain significant amounts of niacin.
| Salmon | Pine Nut | |
|---|---|---|
| Thiamin | 0.08 MG | 0.364 MG |
| Riboflavin | 0.105 MG | 0.227 MG |
| Niacin | 7.995 MG | 4.387 MG |
| Pantothenic acid | 1.03 MG | 0.313 MG |
| Vitamin B6 | 0.611 MG | 0.094 MG |
| Folate | 4 UG | 34 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Pine nut has 129% more calcium than salmon - pine nut has 16mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Pine nut is an excellent source of iron and it has 13 times more iron than salmon - pine nut has 5.5mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both pine nut and salmon are high in potassium. Pine nut has 63% more potassium than salmon - pine nut has 597mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than pine nut per 100 grams.
| Salmon | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.164 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than salmon per 100 grams.
| Salmon | Pine Nut | |
|---|---|---|
| other omega 6 | 0.002 G | 0.052 G |
| linoleic acid | 0.081 G | 33.15 G |
| Total | 0.083 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.
Salmon g
()
|
Daily Values (%) |
Pine Nut 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 pine nut or salmon contain more calories in 100 grams?Both pine nut and salmon are high in calories. Pine nut has 430% more calories than salmon - pine nut has 673 calories in 100g and salmon has 127 calories.
Is pine nut or salmon better for protein?
Both pine nut and salmon are high in protein. Salmon has 50% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and salmon has 20.5g of protein.
Does pine nut or salmon contain more iron?
Pine nut is an abundant source of iron and it has 13 times more iron than salmon - pine nut has 5.5mg of iron in 100 grams and salmon has 0.38mg of iron.
Does pine nut or salmon contain more potassium?
Both pine nut and salmon are high in potassium. Pine nut has 60% more potassium than salmon - pine nut has 597mg of potassium in 100 grams and salmon has 366mg of potassium.