Milk vs. Pine Nut

Nutrition comparison of Milk and Pine Nut


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

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

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

  • Milk has 63% less carbohydrates than pine nut.
  • Milk has signficantly less saturated fat than pine nut.
  • Milk is an excellent source of calcium.
  • Pine nut has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of milk and pine nut 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Pine Nut src

Calories and Carbs

calories

Pine nut is high in calories and milk has 93% less calories than pine nut - pine nut has 673 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Milk has a macronutrient ratio of 26:38:36 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Pine Nut
Protein 26% 8%
Carbohydrates 38% 7%
Fat 36% 85%
Alcohol ~ ~

carbohydrates

Milk has 63% less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

Pine nut is an excellent source of dietary fiber and it has more dietary fiber than milk - pine nut has 3.7g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Pine nut and milk contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Pine nut is an excellent source of protein and it has 315% more protein than milk - pine nut has 13.7g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Milk has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and pine nut are low in trans fat - milk has 0.09g of trans fat per 100 grams and pine nut does not contain significant amounts.

cholesterol

Both milk and pine nut are low in cholesterol - milk has 8mg of cholesterol per 100 grams and pine nut does not contain significant amounts.

Vitamins

Vitamin C

Pine nut and milk contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has 54 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than pine nut - milk has 49iu 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 310 times more Vitamin E than milk - pine nut has 9.3mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Pine nut has 268 times more Vitamin K than milk - pine nut has 53.9ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

Pine nut has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and pine nut contain significant amounts of riboflavin and pantothenic acid.

Milk Pine Nut
Thiamin 0.039 MG 0.364 MG
Riboflavin 0.185 MG 0.227 MG
Niacin 0.092 MG 4.387 MG
Pantothenic acid 0.356 MG 0.313 MG
Vitamin B6 0.038 MG 0.094 MG
Folate 5 UG 34 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Milk is an excellent source of calcium and it has 650% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Pine nut is an excellent source of iron and it has 275 times more iron than milk - pine nut has 5.5mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Pine nut is an excellent source of potassium and it has 326% more potassium than milk - pine nut has 597mg of potassium per 100 grams and milk has 140mg 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, both milk and pine nut contain small amounts of beta-carotene.

Milk Pine Nut
beta-carotene 4 UG 17 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

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

Milk Pine Nut
alpha linoleic acid 0.008 G 0.164 G
Total 0.008 G 0.164 G

omega 6s

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

Milk Pine Nut
other omega 6 ~ 0.052 G
linoleic acid 0.062 G 33.15 G
Total 0.062 G 33.202 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 Milk or Pine Nut .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pine Nut (Nuts, pine nuts, dried) .

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G Water G
G Starch G
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FAQ

Does pine nut or milk contain more calories in 100 grams?
Pine nut is high in calories and milk has 90% less calories than pine nut - pine nut has 673 calories in 100g and milk has 50 calories.

Does pine nut or milk have more carbohydrates?
By weight, milk has 60% fewer carbohydrates than pine nut - pine nut has 13.1g of carbs for 100g and milk has 4.8g of carbohydrates.

Does pine nut or milk contain more calcium?
Milk is a rich source of calcium and it has 650% more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and milk has 120mg of calcium.

Does pine nut or milk contain more iron?
Pine nut is an abundant source of iron and it has 275 times more iron than milk - pine nut has 5.5mg of iron in 100 grams and milk has 0.02mg of iron.

Does pine nut or milk contain more potassium?
Pine nut is a rich source of potassium and it has 330% more potassium than milk - pine nut has 597mg of potassium in 100 grams and milk has 140mg of potassium.