Pine Nut vs. Vanilla Extract
Nutrition comparison of Pine Nut and Vanilla Extract
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
vanilla extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and vanilla extract:
- Both pine nut and vanilla extract are high in calories.
- Pine nut has 72% less sugar than vanilla extract.
- 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.
- Vanilla extract has signficantly less saturated fat than pine nut.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Vanilla Extract (Vanilla extract) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and vanilla extract are high in calories. Pine nut has 134% more calories than vanilla extract - pine nut has 673 calories per 100 grams and vanilla extract has 288 calories.
| Pine Nut | Vanilla Extract | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 7% | 17% |
| Fat | 85% | ~ |
| Alcohol | ~ | 83% |
carbohydrates
Pine nut and vanilla extract contain similar amounts of carbs - pine nut has 13.1g of total carbs per 100 grams and vanilla extract has 12.7g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than vanilla extract - pine nut has 3.7g of dietary fiber per 100 grams and vanilla extract does not contain significant amounts.
sugar
Pine nut has 72% less sugar than vanilla extract - pine nut has 3.6g of sugar per 100 grams and vanilla extract has 12.7g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 227 times more protein than vanilla extract - pine nut has 13.7g of protein per 100 grams and vanilla extract has 0.06g of protein.
Fat
saturated fat
Vanilla extract has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and vanilla extract has 0.01g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than vanilla extract - pine nut has 0.8mg of Vitamin C per 100 grams and vanilla extract does not contain significant amounts.
Vitamin A
Pine nut and vanilla extract contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and vanilla extract does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than vanilla extract - pine nut has 9.3mg of Vitamin E per 100 grams and vanilla extract does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than vanilla extract - pine nut has 53.9ug of Vitamin K per 100 grams and vanilla extract does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Vanilla Extract | |
|---|---|---|
| Thiamin | 0.364 MG | 0.011 MG |
| Riboflavin | 0.227 MG | 0.095 MG |
| Niacin | 4.387 MG | 0.425 MG |
| Pantothenic acid | 0.313 MG | 0.035 MG |
| Vitamin B6 | 0.094 MG | 0.026 MG |
| Folate | 34 UG | ~ |
Minerals
calcium
Pine nut and vanilla extract contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and vanilla extract has 11mg of calcium.
iron
Pine nut is an excellent source of iron and it has 45 times more iron than vanilla extract - pine nut has 5.5mg of iron per 100 grams and vanilla extract has 0.12mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 303% more potassium than vanilla extract - pine nut has 597mg of potassium per 100 grams and vanilla extract has 148mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than vanilla extract per 100 grams.
| Pine Nut | Vanilla Extract | |
|---|---|---|
| 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 vanilla extract per 100 grams.
| Pine Nut | Vanilla Extract | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.003 G |
| Total | 33.202 G | 0.003 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: Pine Nut (Nuts, pine nuts, dried) and Vanilla Extract (Vanilla extract) .
Pine Nut g
()
|
Daily Values (%) |
Vanilla Extract 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 vanilla extract contain more calories in 100 grams?Both pine nut and vanilla extract are high in calories. Pine nut has 130% more calories than vanilla extract - pine nut has 673 calories in 100g and vanilla extract has 288 calories.
Does pine nut or vanilla extract contain more iron?
Pine nut is an abundant source of iron and it has 45 times more iron than vanilla extract - pine nut has 5.5mg of iron in 100 grams and vanilla extract has 0.12mg of iron.
Does pine nut or vanilla extract contain more potassium?
Pine nut is a rich source of potassium and it has 300% more potassium than vanilla extract - pine nut has 597mg of potassium in 100 grams and vanilla extract has 148mg of potassium.