Pine Nut vs. Black Pepper
Nutrition comparison of Pine Nut and Black Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
black pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and black pepper:
- Both pine nut and black pepper are high in calories, dietary fiber, iron, potassium and protein.
- Black pepper has signficantly less saturated fat than pine nut.
- Black pepper is an excellent source of Vitamin K and calcium.
- Pine nut has more thiamin, niacin and folate, however, black pepper contains more pantothenic acid and Vitamin B6.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and black pepper are high in calories. Pine nut has 168% more calories than black pepper - pine nut has 673 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, pine nut is much lighter in carbs, much heavier in fat and similar to black pepper for protein. Pine nut has a macronutrient ratio of 8:7:85 and for black pepper, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Black Pepper | |
|---|---|---|
| Protein | 8% | 10% |
| Carbohydrates | 7% | 78% |
| Fat | 85% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and pine nut has 80% less carbohydrates than black pepper - pine nut has 13.1g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both pine nut and black pepper are high in dietary fiber. Black pepper has 584% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Pine nut and black pepper contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Both pine nut and black pepper are high in protein. Pine nut has 32% more protein than black pepper - pine nut has 13.7g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Black pepper has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than black pepper - pine nut has 0.8mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Black pepper has 26 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 797% more Vitamin E than black pepper - pine nut has 9.3mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has 204% more Vitamin K than pine nut - pine nut has 53.9ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, niacin and folate, however, black pepper contains more pantothenic acid and Vitamin B6. Both pine nut and black pepper contain significant amounts of riboflavin.
| Pine Nut | Black Pepper | |
|---|---|---|
| Thiamin | 0.364 MG | 0.108 MG |
| Riboflavin | 0.227 MG | 0.18 MG |
| Niacin | 4.387 MG | 1.143 MG |
| Pantothenic acid | 0.313 MG | 1.399 MG |
| Vitamin B6 | 0.094 MG | 0.291 MG |
| Folate | 34 UG | 17 UG |
Minerals
calcium
Black pepper is an excellent source of calcium and it has 26 times more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Both pine nut and black pepper are high in iron. Black pepper has 76% more iron than pine nut - pine nut has 5.5mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both pine nut and black pepper are high in potassium. Black pepper has 123% more potassium than pine nut - pine nut has 597mg of potassium per 100 grams and black pepper has 1329mg 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 | Black Pepper | |
|---|---|---|
| beta-carotene | 17 UG | 310 UG |
| lutein + zeaxanthin | 9 UG | 454 UG |
| alpha-carotene | ~ | 12 UG |
| lycopene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pine nut and black pepper contain significant amounts of alpha linoleic acid (ALA).
| Pine Nut | Black Pepper | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.152 G |
| Total | 0.164 G | 0.152 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than black pepper per 100 grams.
| Pine Nut | Black Pepper | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.694 G |
| Total | 33.202 G | 0.694 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: Pine Nut (Nuts, pine nuts, dried) and Black Pepper (Spices, pepper, black) .
Pine Nut g
()
|
Daily Values (%) |
Black Pepper g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 black pepper contain more calories in 100 grams?Both pine nut and black pepper are high in calories. Pine nut has 170% more calories than black pepper - pine nut has 673 calories in 100g and black pepper has 251 calories.
Does pine nut or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and pine nut has 80% fewer carbohydrates than black pepper - pine nut has 13.1g of carbs for 100g and black pepper has 64g of carbohydrates.
Does pine nut or black pepper contain more calcium?
Black pepper is a rich source of calcium and it has 26 times more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does pine nut or black pepper contain more iron?
Both pine nut and black pepper are high in iron. Black pepper has 80% more iron than pine nut - pine nut has 5.5mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does pine nut or black pepper contain more potassium?
Both pine nut and black pepper are high in potassium. Black pepper has 120% more potassium than pine nut - pine nut has 597mg of potassium in 100 grams and black pepper has 1329mg of potassium.