Pine Nut vs. Turkey
Nutrition comparison of Pine Nut and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and turkey:
- Both pine nut and turkey are high in calories, potassium and protein.
- Pine nut has more thiamin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pine nut has signficantly less cholesterol than turkey.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
- Turkey has 217 times less carbohydrates than pine nut.
- Turkey has 56% less saturated fat than pine nut.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and turkey are high in calories. Pine nut has 256% more calories than turkey - pine nut has 673 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, pine nut is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Turkey | |
|---|---|---|
| Protein | 8% | 63% |
| Carbohydrates | 7% | ~ |
| Fat | 85% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 217 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than turkey - pine nut has 3.7g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both pine nut and turkey are high in protein. Turkey has 109% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Turkey has 56% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and pine nut are low in trans fat - turkey has 0.1g of trans fat per 100 grams and pine nut does not contain significant amounts.
cholesterol
Pine nut has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than turkey - pine nut has 0.8mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Pine nut and turkey contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than pine nut - turkey has 15iu of Vitamin D per 100 grams and pine nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 132 times more Vitamin E than turkey - pine nut has 9.3mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than turkey - pine nut has 53.9ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both pine nut and turkey contain significant amounts of riboflavin.
| Pine Nut | Turkey | |
|---|---|---|
| Thiamin | 0.364 MG | 0.045 MG |
| Riboflavin | 0.227 MG | 0.281 MG |
| Niacin | 4.387 MG | 9.573 MG |
| Pantothenic acid | 0.313 MG | 0.948 MG |
| Vitamin B6 | 0.094 MG | 0.616 MG |
| Folate | 34 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Pine nut and turkey contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Pine nut is an excellent source of iron and it has 407% more iron than turkey - pine nut has 5.5mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both pine nut and turkey are high in potassium. Pine nut has 150% more potassium than turkey - pine nut has 597mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pine nut and turkey contain significant amounts of alpha linoleic acid (ALA).
| Pine Nut | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.164 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than turkey per 100 grams.
| Pine Nut | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 33.15 G | 1.873 G |
| Total | 33.15 G | 1.883 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 (%) |
Cooked Turkey 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 turkey contain more calories in 100 grams?Both pine nut and turkey are high in calories. Pine nut has 260% more calories than turkey - pine nut has 673 calories in 100g and turkey has 189 calories.
Is pine nut or turkey better for protein?
Both pine nut and turkey are high in protein. Turkey has 110% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and turkey has 28.6g of protein.
Does pine nut or turkey contain more iron?
Pine nut is an abundant source of iron and it has 410% more iron than turkey - pine nut has 5.5mg of iron in 100 grams and turkey has 1.1mg of iron.
Does pine nut or turkey contain more potassium?
Both pine nut and turkey are high in potassium. Pine nut has 150% more potassium than turkey - pine nut has 597mg of potassium in 100 grams and turkey has 239mg of potassium.