Pine Nut vs. Raw Turkey
Nutrition comparison of Pine Nut and Raw 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
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and raw turkey:
- Both pine nut and raw turkey are high in calories, potassium and protein.
- Pine nut has more thiamin and folate, however, raw turkey contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
- Raw turkey has 70% less saturated fat than pine nut.
- Raw turkey has 92.4 times less carbohydrates than pine nut.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and raw turkey are high in calories. Pine nut has 367% more calories than raw turkey - pine nut has 673 calories per 100 grams and raw turkey has 144 calories.
For macronutrient ratios, pine nut is much lighter in protein, heavier in carbs and much heavier in fat compared to raw turkey per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Raw Turkey | |
|---|---|---|
| Protein | 8% | 63% |
| Carbohydrates | 7% | ~ |
| Fat | 85% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Raw turkey has 92.4 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and raw turkey has 0.14g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than raw turkey - pine nut has 3.7g of dietary fiber per 100 grams and raw turkey does not contain significant amounts.
sugar
Pine nut and raw turkey contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and raw turkey has 0.07g of sugar.
Protein
protein
Both pine nut and raw turkey are high in protein. Raw turkey has 58% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and raw turkey has 21.6g of protein.
Fat
saturated fat
Raw turkey has 70% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and raw turkey has 1.5g of saturated fat.
trans fat
Both raw turkey and pine nut are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and pine nut does not contain significant amounts.
cholesterol
Pine nut has less cholesterol than raw turkey - raw turkey has 72mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than raw turkey - pine nut has 0.8mg of Vitamin C per 100 grams and raw turkey does not contain significant amounts.
Vitamin A
Pine nut and raw turkey contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and raw turkey has 17ug of Vitamin A.
Vitamin D
Raw turkey has more Vitamin D than pine nut - raw turkey has 12iu 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 102 times more Vitamin E than raw turkey - pine nut has 9.3mg of Vitamin E per 100 grams and raw turkey has 0.09mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than raw turkey - pine nut has 53.9ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin and folate, however, raw turkey contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both pine nut and raw turkey contain significant amounts of riboflavin and niacin.
| Pine Nut | Raw Turkey | |
|---|---|---|
| Thiamin | 0.364 MG | 0.048 MG |
| Riboflavin | 0.227 MG | 0.185 MG |
| Niacin | 4.387 MG | 7.631 MG |
| Pantothenic acid | 0.313 MG | 0.811 MG |
| Vitamin B6 | 0.094 MG | 0.599 MG |
| Folate | 34 UG | 7 UG |
| Vitamin B12 | ~ | 1.22 UG |
Minerals
calcium
Pine nut and raw turkey contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and raw turkey has 11mg of calcium.
iron
Pine nut is an excellent source of iron and it has 543% more iron than raw turkey - pine nut has 5.5mg of iron per 100 grams and raw turkey has 0.86mg of iron.
potassium
Both pine nut and raw turkey are high in potassium. Pine nut has 167% more potassium than raw turkey - pine nut has 597mg of potassium per 100 grams and raw turkey has 224mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than raw turkey per 100 grams.
| Pine Nut | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.079 G |
| DHA | ~ | 0.003 G |
| EPA | ~ | 0.002 G |
| DPA | ~ | 0.004 G |
| Total | 0.164 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than raw turkey per 100 grams.
| Pine Nut | Raw Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.006 G |
| linoleic acid | 33.15 G | 1.307 G |
| Total | 33.15 G | 1.313 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 Raw Turkey .
Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Pine Nut g
()
|
Daily Values (%) |
Raw Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pine nut or raw turkey contain more calories in 100 grams?Both pine nut and raw turkey are high in calories. Pine nut has 370% more calories than raw turkey - pine nut has 673 calories in 100g and raw turkey has 144 calories.
Is pine nut or raw turkey better for protein?
Both pine nut and raw turkey are high in protein. Raw turkey has 60% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and raw turkey has 21.6g of protein.
Does pine nut or raw turkey contain more iron?
Pine nut is an abundant source of iron and it has 540% more iron than raw turkey - pine nut has 5.5mg of iron in 100 grams and raw turkey has 0.86mg of iron.
Does pine nut or raw turkey contain more potassium?
Both pine nut and raw turkey are high in potassium. Pine nut has 170% more potassium than raw turkey - pine nut has 597mg of potassium in 100 grams and raw turkey has 224mg of potassium.