Pine Nut vs. Peas
Nutrition comparison of Pine Nut and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and peas:
- Both peas and pine nut are high in dietary fiber and potassium.
- Pea has signficantly less saturated fat than pine nut.
- Pea is an excellent source of Vitamin C.
- Pine nut has more niacin and pantothenic acid.
- 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 Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and pea has 88% less calories than pine nut - pea has 81 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 peas per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Peas | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 7% | 69% |
| Fat | 85% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Peas and pine nut contain similar amounts of carbs - pea has 14.5g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both peas and pine nut are high in dietary fiber. Pea has 54% more dietary fiber than pine nut - pea has 5.7g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Peas and pine nut contain similar amounts of sugar - pea has 5.7g 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 153% more protein than pea - pea has 5.4g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Pea has signficantly less saturated fat than pine nut - pea has 0.07g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 49 times more Vitamin C than pine nut - pea has 40mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pea has 37 times more Vitamin A than pine nut - pea has 38ug 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 70 times more Vitamin E than pea - pea has 0.13mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 117% more Vitamin K than pea - pea has 24.8ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more niacin and pantothenic acid. Both pine nut and peas contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Pine Nut | Peas | |
|---|---|---|
| Thiamin | 0.364 MG | 0.266 MG |
| Riboflavin | 0.227 MG | 0.132 MG |
| Niacin | 4.387 MG | 2.09 MG |
| Pantothenic acid | 0.313 MG | 0.104 MG |
| Vitamin B6 | 0.094 MG | 0.169 MG |
| Folate | 34 UG | 65 UG |
Minerals
calcium
Pea has 56% more calcium than pine nut - pea has 25mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 276% more iron than pea - pea has 1.5mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both peas and pine nut are high in potassium. Pine nut has 145% more potassium than pea - pea has 244mg 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 | Peas | |
|---|---|---|
| beta-carotene | 17 UG | 449 UG |
| lutein + zeaxanthin | 9 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than pea per 100 grams.
| Pine Nut | Peas | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.035 G |
| Total | 0.164 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than pea per 100 grams.
| Pine Nut | Peas | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.152 G |
| Total | 33.202 G | 0.152 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.
Pine Nut 135g
(
cup
)
|
Daily Values (%) |
Peas 145g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 909KCAL 45% |
|
677% | calories | 5% |
|
117KCAL 6% | |
| 18G 7% |
|
5% | carbohydrates | 17% |
|
21G 8% | |
| 5G 20% |
|
5% | dietary fiber | 66% |
|
8.3G 33% | |
| 4.8G | 5% | sugar | 71% | 8.2G | |||
| 92G 144% |
|
>999% | total fat | 5% |
|
0.58G 1% | |
| 6.6G 37% |
|
>999% | saturated fat | 5% |
|
0.1G 1% | |
| 25G | >999% | monounsaturated fat | 5% | 0.05G | |||
| 46G | >999% | polyunsaturated fat | 5% | 0.27G | |||
| 2.7MG 0.2% |
|
5% | sodium | 170% |
|
7.3MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.4UG 0.2% |
|
5% | Vitamin A | >999% |
|
55UG 8% | |
| 1.1MG 1% |
|
5% | Vitamin C | >999% |
|
58MG 77% | |
| 22MG 2% |
|
5% | calcium | 64% |
|
36MG 4% | |
| 7.5MG 42% |
|
257% | iron | 5% |
|
2.1MG 12% | |
| 339MG 109% |
|
606% | magnesium | 5% |
|
48MG 15% | |
| 806MG 35% |
|
128% | potassium | 5% |
|
354MG 15% | |
| 0.49MG 45% |
|
26% | thiamin (Vit B1) | 5% |
|
0.39MG 35% | |
| 0.31MG 28% |
|
63% | riboflavin (Vit B2) | 5% |
|
0.19MG 17% | |
| 5.9MG 42% |
|
97% | niacin (Vit B3) | 5% |
|
3MG 22% | |
| 0.13MG 10% |
|
5% | Vitamin B6 | 92% |
|
0.25MG 19% | |
| 0.42MG 9% |
|
180% | pantothenic acid (Vit B5) | 5% |
|
0.15MG 3% | |
| 46UG 12% |
|
5% | folate (Vit B9) | 104% |
|
94UG 24% | |
| 13MG 84% |
|
>999% | Vitamin E | 5% |
|
0.19MG 1% | |
| 73UG 81% |
|
103% | Vitamin K | 5% |
|
36UG 40% | |
| 18G 37% |
|
128% | protein | 5% |
|
7.9G 16% | |
| 75MG 18% |
|
83% | choline | 5% |
|
41MG 10% | |
| 1.8MG 149% |
|
592% | copper | 5% |
|
0.26MG 21% | |
| 12MG 660% |
|
>999% | manganese | 5% |
|
0.59MG 33% | |
| 776MG 111% |
|
394% | phosphorus | 5% |
|
157MG 22% | |
| 0.95UG 2% |
|
5% | selenium | 174% |
|
2.6UG 5% | |
| 8.7MG 109% |
|
383% | zinc | 5% |
|
1.8MG 23% | |
| 3.1G | 5% | Water | >999% | 114G | |||
| 1.9G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does peas or pine nut contain more calories in 100 grams?Pine nut is high in calories and pea has 90% less calories than pine nut - pea has 81 calories in 100g and pine nut has 673 calories.
Does peas or pine nut have more carbohydrates?
By weight, peas and pine nut contain similar amounts of carbs - pea has 14.5g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does peas or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 280% more iron than pea - pea has 1.5mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does peas or pine nut contain more potassium?
Both peas and pine nut are high in potassium. Pine nut has 150% more potassium than pea - pea has 244mg of potassium in 100 grams and pine nut has 597mg of potassium.