Strawberries vs. Pine Nut
Nutrition comparison of Strawberries and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and pine nut:
- Pine nut has more thiamin, riboflavin and niacin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
- Strawberry has signficantly less saturated fat than pine nut.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and strawberry has 95% less calories than pine nut - strawberry has 32 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, strawberries is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Strawberries has a macronutrient ratio of 7:85:8 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Pine Nut | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 85% | 7% |
| Fat | 8% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and pine nut contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has 85% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Strawberries and pine nut contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 19 times more protein than strawberry - strawberry has 0.67g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Strawberry has signficantly less saturated fat than pine nut - strawberry has 0.02g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 72 times more Vitamin C than pine nut - strawberry has 58.8mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Strawberries and pine nut contain similar amounts of Vitamin A - strawberry has 1ug 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 31 times more Vitamin E than strawberry - strawberry has 0.29mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 23 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin and niacin. Both strawberries and pine nut contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Strawberries | Pine Nut | |
|---|---|---|
| Thiamin | 0.024 MG | 0.364 MG |
| Riboflavin | 0.022 MG | 0.227 MG |
| Niacin | 0.386 MG | 4.387 MG |
| Pantothenic acid | 0.125 MG | 0.313 MG |
| Vitamin B6 | 0.047 MG | 0.094 MG |
| Folate | 24 UG | 34 UG |
Minerals
calcium
Strawberries and pine nut contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 12 times more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 290% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and pine nut has 597mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both strawberries and pine nut contain small amounts of beta-carotene.
| Strawberries | Pine Nut | |
|---|---|---|
| beta-carotene | 7 UG | 17 UG |
| lutein + zeaxanthin | 26 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than strawberry per 100 grams.
| Strawberries | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.164 G |
| Total | 0.065 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than strawberry per 100 grams.
| Strawberries | Pine Nut | |
|---|---|---|
| linoleic acid | 0.09 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.09 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.
Note: The specific food items compared are: Strawberries (Strawberries, raw) and Pine Nut (Nuts, pine nuts, dried) .
Strawberries 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 strawberries or pine nut contain more calories in 100 grams?Pine nut is high in calories and strawberry has 100% less calories than pine nut - strawberry has 32 calories in 100g and pine nut has 673 calories.
Does strawberries or pine nut have more carbohydrates?
By weight, strawberries and pine nut contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does strawberries or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 12 times more iron than strawberry - strawberry has 0.41mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does strawberries or pine nut contain more potassium?
Pine nut is a rich source of potassium and it has 290% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and pine nut has 597mg of potassium.