Portabella Mushroom vs. Pine Nut
Nutrition comparison of Portabella Mushroom and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and pine nut:
- Both portabella mushroom and pine nut are high in potassium.
- Pine nut has more thiamin, however, portabella mushroom contains more pantothenic acid and Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron and protein.
- Portabella mushroom has 70% less carbohydrates than pine nut.
- Portabella mushroom has signficantly less saturated fat than pine nut.
USDA sources for nutritional information: Portabella Mushroom (Mushrooms, portabella, 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 portabella mushroom has 97% less calories than pine nut - portabella mushroom has 22 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, portabella mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Portabella mushroom has a macronutrient ratio of 31:57:12 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Pine Nut | |
|---|---|---|
| Protein | 31% | 8% |
| Carbohydrates | 57% | 7% |
| Fat | 12% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Portabella mushroom has 70% less carbohydrates than pine nut - portabella mushroom has 3.9g 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 185% more dietary fiber than portabella mushroom - portabella mushroom has 1.3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Portabella mushroom and pine nut contain similar amounts of sugar - portabella mushroom has 2.5g 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 549% more protein than portabella mushroom - portabella mushroom has 2.1g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Portabella mushroom has signficantly less saturated fat than pine nut - portabella mushroom has 0.01g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than portabella mushroom - pine nut has 0.8mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin A
Pine nut and portabella mushroom contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than pine nut - portabella mushroom has 10iu 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 465 times more Vitamin E than portabella mushroom - portabella mushroom has 0.02mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than portabella mushroom - pine nut has 53.9ug of Vitamin K per 100 grams and portabella mushroom does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, however, portabella mushroom contains more pantothenic acid and Vitamin B12. Both portabella mushroom and pine nut contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Portabella Mushroom | Pine Nut | |
|---|---|---|
| Thiamin | 0.059 MG | 0.364 MG |
| Riboflavin | 0.13 MG | 0.227 MG |
| Niacin | 4.494 MG | 4.387 MG |
| Pantothenic acid | 1.14 MG | 0.313 MG |
| Vitamin B6 | 0.148 MG | 0.094 MG |
| Folate | 28 UG | 34 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Pine nut has 433% more calcium than portabella mushroom - portabella mushroom has 3mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 16 times more iron than portabella mushroom - portabella mushroom has 0.31mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both portabella mushroom and pine nut are high in potassium. Pine nut has 64% more potassium than portabella mushroom - portabella mushroom has 364mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than portabella mushroom per 100 grams.
| Portabella Mushroom | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 0.148 G | 33.15 G |
| Total | 0.148 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: Portabella Mushroom (Mushrooms, portabella, raw) and Pine Nut (Nuts, pine nuts, dried) .
Portabella Mushroom g
()
|
Daily Values (%) |
Pine Nut 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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 portabella mushroom or pine nut contain more calories in 100 grams?Pine nut is high in calories and portabella mushroom has 100% less calories than pine nut - portabella mushroom has 22 calories in 100g and pine nut has 673 calories.
Is portabella mushroom or pine nut better for protein?
Pine nut is a fantastic source of protein and it has 550% more protein than portabella mushroom - portabella mushroom has 2.1g of protein per 100 grams and pine nut has 13.7g of protein.
Does portabella mushroom or pine nut have more carbohydrates?
By weight, portabella mushroom has 70% fewer carbohydrates than pine nut - portabella mushroom has 3.9g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does portabella mushroom or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 16 times more iron than portabella mushroom - portabella mushroom has 0.31mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does portabella mushroom or pine nut contain more potassium?
Both portabella mushroom and pine nut are high in potassium. Pine nut has 60% more potassium than portabella mushroom - portabella mushroom has 364mg of potassium in 100 grams and pine nut has 597mg of potassium.