Pine Nut vs. Sweet Potatoes

Nutrition comparison of Pine Nut and Sweet Potatoes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pine nut versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pine nut and sweet potatoes:

  • Both sweet potatoes and pine nut are high in dietary fiber and potassium.
  • Pine nut has more thiamin, riboflavin, niacin and folate, however, sweet potato contains more pantothenic acid and Vitamin B6.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of iron and protein.
  • Sweet potato has signficantly less saturated fat than pine nut.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of pine nut and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Sweet Potatoes src

Calories and Carbs

calories

Pine nut is high in calories and sweet potato has 87% less calories than pine nut - sweet potato has 86 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, pine nut is much lighter in carbs, much heavier in fat and similar to sweet potatoes for protein. Pine nut has a macronutrient ratio of 8:7:85 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Sweet Potatoes
Protein 8% 7%
Carbohydrates 7% 92%
Fat 85% 1%
Alcohol ~ ~

carbohydrates

Pine nut has 35% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both sweet potatoes and pine nut are high in dietary fiber. Pine nut has 23% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Sweet potatoes and pine nut contain similar amounts of sugar - sweet potato has 4.2g 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 772% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Sweet potato has signficantly less saturated fat than pine nut - sweet potato has 0.02g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Sweet potatoes and pine nut contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than pine nut - sweet potato has 709ug 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 34 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.

Vitamin K

Pine nut has 28 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.

The B Vitamins

Pine nut has more thiamin, riboflavin, niacin and folate, however, sweet potato contains more pantothenic acid and Vitamin B6.

Pine Nut Sweet Potatoes
Thiamin 0.364 MG 0.078 MG
Riboflavin 0.227 MG 0.061 MG
Niacin 4.387 MG 0.557 MG
Pantothenic acid 0.313 MG 0.8 MG
Vitamin B6 0.094 MG 0.209 MG
Folate 34 UG 11 UG

Minerals

calcium

Sweet potato has 88% more calcium than pine nut - sweet potato has 30mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Pine nut is an excellent source of iron and it has 807% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both sweet potatoes and pine nut are high in potassium. Pine nut has 77% more potassium than sweet potato - sweet potato has 337mg 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,

Pine Nut Sweet Potatoes
beta-carotene 17 UG 8509 UG
lutein + zeaxanthin 9 UG ~
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than sweet potato per 100 grams.

Pine Nut Sweet Potatoes
alpha linoleic acid 0.164 G 0.001 G
Total 0.164 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, pine nut has more linoleic acid than sweet potato per 100 grams.

Pine Nut Sweet Potatoes
other omega 6 0.052 G ~
linoleic acid 33.15 G 0.013 G
Total 33.202 G 0.013 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 Pine Nut or Sweet Potatoes .

Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or pine nut contain more calories in 100 grams?
Pine nut is high in calories and sweet potato has 90% less calories than pine nut - sweet potato has 86 calories in 100g and pine nut has 673 calories.

Does sweet potatoes or pine nut have more carbohydrates?
By weight, pine nut has 40% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and pine nut has 13.1g of carbohydrates.

Does sweet potatoes or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 810% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does sweet potatoes or pine nut contain more potassium?
Both sweet potatoes and pine nut are high in potassium. Pine nut has 80% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and pine nut has 597mg of potassium.