Olive Oil vs. Pine Nut
Nutrition comparison of Olive Oil and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and pine nut:
- Both pine nut and olive oil are high in Vitamin E and calories.
- Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and olive oil are high in calories. Olive oil has 31% more calories than pine nut - pine nut has 673 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and heavier in fat compared to pine nut per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Pine Nut | |
|---|---|---|
| Protein | ~ | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 100% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than olive oil - pine nut has 3.7g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Pine nut is an excellent source of protein and it has more protein than olive oil - pine nut has 13.7g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and pine nut has 65% less saturated fat than olive oil - pine nut has 4.9g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than olive oil - pine nut has 0.8mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Pine nut and olive oil contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Both pine nut and olive oil are high in Vitamin E. Olive oil has 54% more Vitamin E than pine nut - pine nut has 9.3mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Pine nut and olive oil contain similar amounts of Vitamin K - pine nut has 53.9ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Pine Nut | |
|---|---|---|
| Thiamin | ~ | 0.364 MG |
| Riboflavin | ~ | 0.227 MG |
| Niacin | ~ | 4.387 MG |
| Pantothenic acid | ~ | 0.313 MG |
| Vitamin B6 | ~ | 0.094 MG |
| Folate | ~ | 34 UG |
Minerals
calcium
Pine nut has 15 times more calcium than olive oil - pine nut has 16mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Pine nut is an excellent source of iron and it has 888% more iron than olive oil - pine nut has 5.5mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 596 times more potassium than olive oil - pine nut has 597mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Olive Oil | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.164 G |
| Total | 0.761 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than olive oil per 100 grams.
| Olive Oil | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 9.762 G | 33.15 G |
| Total | 9.762 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.
Olive Oil g
()
|
Daily Values (%) |
Pine Nut 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 % |
|
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 % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 olive oil contain more calories in 100 grams?Both pine nut and olive oil are high in calories. Olive oil has 30% more calories than pine nut - pine nut has 673 calories in 100g and olive oil has 884 calories.
Does pine nut or olive oil contain more iron?
Pine nut is an abundant source of iron and it has 890% more iron than olive oil - pine nut has 5.5mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does pine nut or olive oil contain more potassium?
Pine nut is a rich source of potassium and it has 596 times more potassium than olive oil - pine nut has 597mg of potassium in 100 grams and olive oil has 1mg of potassium.