Pine Nut vs. Green Bean
Nutrition comparison of Pine Nut and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and green bean:
- Both green bean and pine nut are high in dietary fiber and potassium.
- Green bean has signficantly less saturated fat than pine nut.
- Green bean is a great source of Vitamin C.
- Pine nut has more thiamin, riboflavin and niacin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and green bean has 95% less calories than pine nut - green bean has 31 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Green Bean | |
|---|---|---|
| Protein | 8% | 20% |
| Carbohydrates | 7% | 76% |
| Fat | 85% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 47% less carbohydrates than pine nut - green bean has 7g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both green bean and pine nut are high in dietary fiber. Pine nut has 37% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Green bean and pine nut contain similar amounts of sugar - green bean has 3.3g 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 648% more protein than green bean - green bean has 1.8g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Green bean has signficantly less saturated fat than pine nut - green bean has 0.05g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 14 times more Vitamin C than pine nut - green bean has 12.2mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Green bean has 34 times more Vitamin A than pine nut - green bean has 35ug 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 21 times more Vitamin E than green bean - green bean has 0.41mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Green bean and pine nut contain similar amounts of Vitamin K - green bean has 43ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin and niacin. Both pine nut and green bean contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Green Bean | |
|---|---|---|
| Thiamin | 0.364 MG | 0.082 MG |
| Riboflavin | 0.227 MG | 0.104 MG |
| Niacin | 4.387 MG | 0.734 MG |
| Pantothenic acid | 0.313 MG | 0.225 MG |
| Vitamin B6 | 0.094 MG | 0.141 MG |
| Folate | 34 UG | 33 UG |
Minerals
calcium
Green bean has 131% more calcium than pine nut - green bean has 37mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 437% more iron than green bean - green bean has 1mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both green bean and pine nut are high in potassium. Pine nut has 183% more potassium than green bean - green bean has 211mg 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 | Green Bean | |
|---|---|---|
| beta-carotene | 17 UG | 379 UG |
| lutein + zeaxanthin | 9 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Pine Nut | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.069 G |
| Total | 0.164 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than green bean per 100 grams.
| Pine Nut | Green Bean | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.044 G |
| Total | 33.202 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Pine Nut g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
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% |
|
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% |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| 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 green bean or pine nut contain more calories in 100 grams?Pine nut is high in calories and green bean has 100% less calories than pine nut - green bean has 31 calories in 100g and pine nut has 673 calories.
Does green bean or pine nut have more carbohydrates?
By weight, green bean has 50% fewer carbohydrates than pine nut - green bean has 7g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does green bean or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 440% more iron than green bean - green bean has 1mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does green bean or pine nut contain more potassium?
Both green bean and pine nut are high in potassium. Pine nut has 180% more potassium than green bean - green bean has 211mg of potassium in 100 grams and pine nut has 597mg of potassium.