Peanuts vs. Pine Nut

Nutrition comparison of Peanuts and Pine Nut


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

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

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

  • Both pine nut and peanuts are high in calories, dietary fiber, potassium and protein.
  • Peanut is a great source of calcium.
  • Pine nut has more thiamin, however, peanut contains more niacin, pantothenic acid, Vitamin B6 and folate.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of iron.
Detailed nutritional comparison of peanuts 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Pine Nut src

Calories and Carbs

calories

Both pine nut and peanuts are high in calories. Pine nut has 15% more calories than peanut - pine nut has 673 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is heavier in protein, heavier in carbs and lighter in fat compared to pine nut per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Pine Nut
Protein 16% 8%
Carbohydrates 14% 7%
Fat 71% 85%
Alcohol ~ ~

carbohydrates

Pine nut has 38% less carbohydrates than peanut - pine nut has 13.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both pine nut and peanuts are high in dietary fiber. Peanut has 127% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Pine nut and peanuts contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and peanut has 4.9g of sugar.

Protein

protein

Both pine nut and peanuts are high in protein. Peanut has 78% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and pine nut has 37% less saturated fat than peanut - pine nut has 4.9g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and pine nut are low in trans fat - peanut has 0.03g of trans fat per 100 grams and pine nut does not contain significant amounts.

Vitamins

Vitamin C

Pine nut has more Vitamin C than peanut - pine nut has 0.8mg of Vitamin C per 100 grams and peanut does not contain significant amounts.

Vitamin A

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

Vitamin E

Pine nut is a great source of Vitamin E and it has 89% more Vitamin E than peanut - pine nut has 9.3mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Peanuts Pine Nut
Thiamin 0.152 MG 0.364 MG
Riboflavin 0.197 MG 0.227 MG
Niacin 14.355 MG 4.387 MG
Pantothenic acid 1.011 MG 0.313 MG
Vitamin B6 0.466 MG 0.094 MG
Folate 97 UG 34 UG

Minerals

calcium

Peanut is a great source of calcium and it has 263% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Pine nut is an excellent source of iron and it has 250% more iron than peanut - pine nut has 5.5mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both pine nut and peanuts are high in potassium. Pine nut is very similar to pine nut for potassium - pine nut has 597mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Peanuts Pine Nut
alpha linoleic acid 0.026 G 0.164 G
Total 0.026 G 0.164 G

omega 6s

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

Peanuts Pine Nut
other omega 6 ~ 0.052 G
linoleic acid 9.715 G 33.15 G
Total 9.715 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does pine nut or peanuts contain more calories in 100 grams?
Both pine nut and peanuts are high in calories. Pine nut has 20% more calories than peanut - pine nut has 673 calories in 100g and peanut has 587 calories.

Does pine nut or peanuts contain more iron?
Pine nut is an abundant source of iron and it has 250% more iron than peanut - pine nut has 5.5mg of iron in 100 grams and peanut has 1.6mg of iron.

Does pine nut or peanuts contain more potassium?
Both pine nut and peanuts are high in potassium. Pine nut is very similar to pine nut for potassium - pine nut has 597mg of potassium in 100 grams and peanut has 634mg of potassium.

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