Pine Nut vs. Edamame

Nutrition comparison of Pine Nut and Edamame


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pine nut versus edamame (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pine nut and edamame:

  • Both edamame and pine nut are high in calories, dietary fiber, iron, potassium and protein.
  • Edamame has signficantly less saturated fat than pine nut.
  • Edamame is an excellent source of calcium.
  • Pine nut has more niacin, however, edamame contains more folate.
  • Pine nut is a great source of Vitamin E.
Detailed nutritional comparison of pine nut and edamame is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Edamame src

Calories and Carbs

calories

Both edamame and pine nut are high in calories. Pine nut has 456% more calories than edamame - edamame has 121 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, pine nut is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Edamame
Protein 8% 37%
Carbohydrates 7% 27%
Fat 85% 36%
Alcohol ~ ~

carbohydrates

Edamame and pine nut contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both edamame and pine nut are high in dietary fiber. Edamame has 41% more dietary fiber than pine nut - edamame has 5.2g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Edamame and pine nut contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and pine nut has 3.6g of sugar.

Protein

protein

Both edamame and pine nut are high in protein. Pine nut has 15% more protein than edamame - edamame has 11.9g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Edamame has signficantly less saturated fat than pine nut - edamame has 0.62g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

trans fat

Both edamame and pine nut are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pine nut does not contain significant amounts.

Vitamins

Vitamin C

Edamame has 663% more Vitamin C than pine nut - edamame has 6.1mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

Edamame and pine nut contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.

Vitamin E

Pine nut is a great source of Vitamin E and it has 12 times more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.

Vitamin K

Pine nut has 102% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.

The B Vitamins

Pine nut has more niacin, however, edamame contains more folate. Both pine nut and edamame contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Pine Nut Edamame
Thiamin 0.364 MG 0.2 MG
Riboflavin 0.227 MG 0.155 MG
Niacin 4.387 MG 0.915 MG
Pantothenic acid 0.313 MG 0.395 MG
Vitamin B6 0.094 MG 0.1 MG
Folate 34 UG 311 UG

Minerals

calcium

Edamame is an excellent source of calcium and it has 294% more calcium than pine nut - edamame has 63mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Both edamame and pine nut are high in iron. Pine nut has 144% more iron than edamame - edamame has 2.3mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both edamame and pine nut are high in potassium. Pine nut has 37% more potassium than edamame - edamame has 436mg of potassium per 100 grams and pine nut has 597mg 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,

Pine Nut Edamame
beta-carotene 17 UG 175 UG
lutein + zeaxanthin 9 UG 1619 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than pine nut per 100 grams.

Pine Nut Edamame
alpha linoleic acid 0.164 G 0.358 G
EPA ~ 0.003 G
Total 0.164 G 0.361 G

omega 6s

Comparing omega-6 fatty acids, pine nut has more linoleic acid than edamame per 100 grams.

Pine Nut Edamame
other omega 6 0.404 G 0.002 G
linoleic acid 33.15 G 1.792 G
Total 33.554 G 1.794 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 Edamame (Edamame, frozen, prepared) .

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FAQ

Does edamame or pine nut contain more calories in 100 grams?
Both edamame and pine nut are high in calories. Pine nut has 460% more calories than edamame - edamame has 121 calories in 100g and pine nut has 673 calories.

Is edamame or pine nut better for protein?
Both edamame and pine nut are high in protein. Pine nut has 20% more protein than edamame - edamame has 11.9g of protein per 100 grams and pine nut has 13.7g of protein.

Does edamame or pine nut contain more calcium?
Edamame is a rich source of calcium and it has 290% more calcium than pine nut - edamame has 63mg of calcium in 100 grams and pine nut has 16mg of calcium.

Does edamame or pine nut contain more iron?
Both edamame and pine nut are high in iron. Pine nut has 140% more iron than edamame - edamame has 2.3mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does edamame or pine nut contain more potassium?
Both edamame and pine nut are high in potassium. Pine nut has 40% more potassium than edamame - edamame has 436mg of potassium in 100 grams and pine nut has 597mg of potassium.