Mushroom vs. Pine Nut

Nutrition comparison of 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 mushroom versus pine nut (100g each) below using 2020 USDA and NIH data[1].

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

  • Both pine nut and mushroom are high in potassium.
  • Mushroom has 75% less carbohydrates than pine nut.
  • Mushroom has signficantly less saturated fat than pine nut.
  • Pine nut has more thiamin and folate, however, 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.
Detailed nutritional comparison of mushroom 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: Mushroom (Mushrooms, white, raw) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Mushroom src
Image of Pine Nut src

Calories and Carbs

calories

Pine nut is high in calories and mushroom has 97% less calories than pine nut - pine nut has 673 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Pine Nut
Protein 44% 8%
Carbohydrates 47% 7%
Fat 9% 85%
Alcohol ~ ~

carbohydrates

Mushroom has 75% less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

dietary fiber

Pine nut is an excellent source of dietary fiber and it has 270% more dietary fiber than mushroom - pine nut has 3.7g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.

sugar

Pine nut and mushroom contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and mushroom has 2g of sugar.

Protein

protein

Pine nut is an excellent source of protein and it has 343% more protein than mushroom - pine nut has 13.7g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Mushroom has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

Vitamins

Vitamin C

Pine nut and mushroom contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.

Vitamin A

Pine nut and mushroom contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.

Vitamin D

Mushroom has more Vitamin D than pine nut - mushroom has 7iu 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 932 times more Vitamin E than mushroom - pine nut has 9.3mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.

Vitamin K

Pine nut has more Vitamin K than mushroom - pine nut has 53.9ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.

The B Vitamins

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

Mushroom Pine Nut
Thiamin 0.081 MG 0.364 MG
Riboflavin 0.402 MG 0.227 MG
Niacin 3.607 MG 4.387 MG
Pantothenic acid 1.497 MG 0.313 MG
Vitamin B6 0.104 MG 0.094 MG
Folate 17 UG 34 UG
Vitamin B12 0.04 UG ~

Minerals

calcium

Pine nut has 433% more calcium than mushroom - pine nut has 16mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Pine nut is an excellent source of iron and it has 10 times more iron than mushroom - pine nut has 5.5mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both pine nut and mushroom are high in potassium. Pine nut has 88% more potassium than mushroom - pine nut has 597mg of potassium per 100 grams and mushroom has 318mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Mushroom Pine Nut
linoleic acid 0.16 G 33.15 G
other omega 6 ~ 0.052 G
Total 0.16 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: Mushroom (Mushrooms, white, raw) and Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does pine nut or mushroom contain more calories in 100 grams?
Pine nut is high in calories and mushroom has 100% less calories than pine nut - pine nut has 673 calories in 100g and mushroom has 22 calories.

Is pine nut or mushroom better for protein?
Pine nut is a fantastic source of protein and it has 340% more protein than mushroom - pine nut has 13.7g of protein per 100 grams and mushroom has 3.1g of protein.

Does pine nut or mushroom have more carbohydrates?
By weight, mushroom has 80% fewer carbohydrates than pine nut - pine nut has 13.1g of carbs for 100g and mushroom has 3.3g of carbohydrates.

Does pine nut or mushroom contain more iron?
Pine nut is an abundant source of iron and it has 10 times more iron than mushroom - pine nut has 5.5mg of iron in 100 grams and mushroom has 0.5mg of iron.

Does pine nut or mushroom contain more potassium?
Both pine nut and mushroom are high in potassium. Pine nut has 90% more potassium than mushroom - pine nut has 597mg of potassium in 100 grams and mushroom has 318mg of potassium.

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