Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and salt:
Pine nut is high in calories and salt has less calories than pine nut - pine nut has 673 calories per 100 grams and salt does not contain significant amounts.
Pine Nut | Salt | |
---|---|---|
Protein | 8% | ~ |
Carbohydrates | 7% | ~ |
Fat | 85% | ~ |
Alcohol | ~ | ~ |
Salt has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and salt does not contain significant amounts.
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than salt - pine nut has 3.7g of dietary fiber per 100 grams and salt does not contain significant amounts.
Salt has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and salt does not contain significant amounts.
Pine nut is an excellent source of protein and it has more protein than salt - pine nut has 13.7g of protein per 100 grams and salt does not contain significant amounts.
Salt has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and salt does not contain significant amounts.
Pine nut has more Vitamin C than salt - pine nut has 0.8mg of Vitamin C per 100 grams and salt does not contain significant amounts.
Pine nut and salt contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Pine nut is a great source of Vitamin E and it has more Vitamin E than salt - pine nut has 9.3mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Pine nut has more Vitamin K than salt - pine nut has 53.9ug of Vitamin K per 100 grams and salt does not contain significant amounts.
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Pine Nut | Salt | |
---|---|---|
Thiamin | 0.364 MG | ~ |
Riboflavin | 0.227 MG | ~ |
Niacin | 4.387 MG | ~ |
Pantothenic acid | 0.313 MG | ~ |
Vitamin B6 | 0.094 MG | ~ |
Folate | 34 UG | ~ |
Pine nut and salt contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and salt has 24mg of calcium.
Pine nut is an excellent source of iron and it has 15 times more iron than salt - pine nut has 5.5mg of iron per 100 grams and salt has 0.33mg of iron.
Pine nut is an excellent source of potassium and it has 73 times more potassium than salt - pine nut has 597mg of potassium per 100 grams and salt has 8mg of potassium.
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 (%) |
Salt 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 | |||