Sesame Oil vs. Pine Nut
Nutrition comparison of Sesame Oil and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and pine nut:
- Both pine nut and sesame oil are high in calories.
- Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and sesame oil are high in calories. Sesame oil has 31% more calories than pine nut - pine nut has 673 calories per 100 grams and sesame oil has 884 calories.
For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and heavier in fat compared to pine nut per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Pine Nut | |
|---|---|---|
| Protein | ~ | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 100% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame oil has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - pine nut has 3.7g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
sugar
Sesame oil has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Pine nut is an excellent source of protein and it has more protein than sesame oil - pine nut has 13.7g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Sesame oil is high in saturated fat and pine nut has 66% less saturated fat than sesame oil - pine nut has 4.9g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than sesame oil - pine nut has 0.8mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin A
Pine nut and sesame oil contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 566% more Vitamin E than sesame oil - pine nut has 9.3mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.
Vitamin K
Pine nut has 296% more Vitamin K than sesame oil - pine nut has 53.9ug of Vitamin K per 100 grams and sesame oil has 13.6ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sesame Oil | Pine Nut | |
|---|---|---|
| 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 |
Minerals
calcium
Pine nut has more calcium than sesame oil - pine nut has 16mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Pine nut is an excellent source of iron and it has more iron than sesame oil - pine nut has 5.5mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Pine nut is an excellent source of potassium and it has more potassium than sesame oil - pine nut has 597mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sesame oil and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Sesame Oil | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 0.164 G |
| Total | 0.3 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, both sesame oil and pine nut contain significant amounts of linoleic acid.
| Sesame Oil | Pine Nut | |
|---|---|---|
| linoleic acid | 41.3 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 41.3 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 Sesame Oil or Pine Nut .
Note: The specific food items compared are: Sesame Oil (Oil, sesame, salad or cooking) and Pine Nut (Nuts, pine nuts, dried) .
Sesame Oil 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 sesame oil contain more calories in 100 grams?Both pine nut and sesame oil are high in calories. Sesame oil has 30% more calories than pine nut - pine nut has 673 calories in 100g and sesame oil has 884 calories.
Does pine nut or sesame oil contain more iron?
Pine nut is an abundant source of iron and it has more iron than sesame oil - pine nut has 5.5mg of iron in 100 grams and sesame oil does not contain significant amounts.
Does pine nut or sesame oil contain more potassium?
Pine nut is a rich source of potassium and it has more potassium than sesame oil - pine nut has 597mg of potassium in 100 grams and sesame oil does not contain significant amounts.