Pine Nut vs. Spirulina
Nutrition comparison of Pine Nut and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and spirulina:
- Both spirulina and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Pine nut is a great source of Vitamin E.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than pine nut.
- Spirulina is an excellent source of calcium.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and pine nut are high in calories. Pine nut has 132% more calories than spirulina - spirulina has 290 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Spirulina | |
|---|---|---|
| Protein | 8% | 59% |
| Carbohydrates | 7% | 25% |
| Fat | 85% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 45% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both spirulina and pine nut are high in dietary fiber. Spirulina is very similar to spirulina for dietary fiber - spirulina has 3.6g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Spirulina and pine nut contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both spirulina and pine nut are high in protein. Spirulina has 320% more protein than pine nut - spirulina has 57.5g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Spirulina has 46% less saturated fat than pine nut - spirulina has 2.7g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than pine nut - spirulina has 10.1mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Spirulina has 28 times more Vitamin A than pine nut - spirulina has 29ug 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 87% more Vitamin E than spirulina - spirulina has 5mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 111% more Vitamin K than spirulina - spirulina has 25.5ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Spirulina | |
|---|---|---|
| Thiamin | 0.364 MG | 2.38 MG |
| Riboflavin | 0.227 MG | 3.67 MG |
| Niacin | 4.387 MG | 12.82 MG |
| Pantothenic acid | 0.313 MG | 3.48 MG |
| Vitamin B6 | 0.094 MG | 0.364 MG |
| Folate | 34 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 650% more calcium than pine nut - spirulina has 120mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both spirulina and pine nut are high in iron. Spirulina has 415% more iron than pine nut - spirulina has 28.5mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both spirulina and pine nut are high in potassium. Spirulina has 128% more potassium than pine nut - spirulina has 1363mg 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, spirulina has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Pine Nut | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.823 G |
| Total | 0.164 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than spirulina per 100 grams.
| Pine Nut | Spirulina | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 1.254 G |
| Total | 33.202 G | 1.254 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 (%) |
Spirulina 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 spirulina or pine nut contain more calories in 100 grams?Both spirulina and pine nut are high in calories. Pine nut has 130% more calories than spirulina - spirulina has 290 calories in 100g and pine nut has 673 calories.
Is spirulina or pine nut better for protein?
Both spirulina and pine nut are high in protein. Spirulina has 320% more protein than pine nut - spirulina has 57.5g of protein per 100 grams and pine nut has 13.7g of protein.
Does spirulina or pine nut contain more calcium?
Spirulina is a rich source of calcium and it has 650% more calcium than pine nut - spirulina has 120mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does spirulina or pine nut contain more iron?
Both spirulina and pine nut are high in iron. Spirulina has 420% more iron than pine nut - spirulina has 28.5mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does spirulina or pine nut contain more potassium?
Both spirulina and pine nut are high in potassium. Spirulina has 130% more potassium than pine nut - spirulina has 1363mg of potassium in 100 grams and pine nut has 597mg of potassium.