Cheddar Cheese vs. Pine Nut
Nutrition comparison of Cheddar Cheese and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and pine nut:
- Both pine nut and cheddar cheese are high in calories and protein.
- Cheddar cheese has 74% less carbohydrates than pine nut.
- Cheddar cheese is an excellent source of Vitamin A and calcium.
- For omega-3 fatty acids, cheddar cheese has more dpa than pine nut.
- Pine nut has more thiamin and niacin, however, cheddar cheese contains more Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and cheddar cheese are high in calories. Pine nut has 67% more calories than cheddar cheese - pine nut has 673 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, lighter in carbs and lighter in fat compared to pine nut per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Pine Nut | |
|---|---|---|
| Protein | 23% | 8% |
| Carbohydrates | 3% | 7% |
| Fat | 74% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 74% less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - pine nut has 3.7g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Pine nut and cheddar cheese contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both pine nut and cheddar cheese are high in protein. Cheddar cheese has 67% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and pine nut has 74% less saturated fat than cheddar cheese - pine nut has 4.9g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Pine nut has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than cheddar cheese - pine nut has 0.8mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 336 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than pine nut - cheddar cheese has 24iu 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 12 times more Vitamin E than cheddar cheese - pine nut has 9.3mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Pine nut has 21 times more Vitamin K than cheddar cheese - pine nut has 53.9ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin and niacin, however, cheddar cheese contains more Vitamin B12. Both cheddar cheese and pine nut contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Cheddar Cheese | Pine Nut | |
|---|---|---|
| Thiamin | 0.029 MG | 0.364 MG |
| Riboflavin | 0.428 MG | 0.227 MG |
| Niacin | 0.059 MG | 4.387 MG |
| Pantothenic acid | 0.41 MG | 0.313 MG |
| Vitamin B6 | 0.066 MG | 0.094 MG |
| Folate | 27 UG | 34 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 43 times more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Pine nut is an excellent source of iron and it has 38 times more iron than cheddar cheese - pine nut has 5.5mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 686% more potassium than cheddar cheese - pine nut has 597mg of potassium per 100 grams and cheddar cheese has 76mg 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,
| Cheddar Cheese | Pine Nut | |
|---|---|---|
| beta-carotene | 85 UG | 17 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than pine nut per 100 grams. Both cheddar cheese and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Cheddar Cheese | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.164 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Pine Nut | |
|---|---|---|
| other omega 6 | 0.003 G | 0.052 G |
| linoleic acid | 1.171 G | 33.15 G |
| Total | 1.174 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: Cheddar Cheese (Cheese, cheddar) and Pine Nut (Nuts, pine nuts, dried) .
Cheddar Cheese 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% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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% |
|
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 % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 cheddar cheese contain more calories in 100 grams?Both pine nut and cheddar cheese are high in calories. Pine nut has 70% more calories than cheddar cheese - pine nut has 673 calories in 100g and cheddar cheese has 403 calories.
Does pine nut or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 43 times more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does pine nut or cheddar cheese contain more iron?
Pine nut is an abundant source of iron and it has 38 times more iron than cheddar cheese - pine nut has 5.5mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does pine nut or cheddar cheese contain more potassium?
Pine nut is a rich source of potassium and it has 690% more potassium than cheddar cheese - pine nut has 597mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.