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.
Detailed nutritional comparison of pine nut and black pepper 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: Pine Nut (Nuts, pine nuts, dried) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Black Pepper src

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 lighter in protein, much lighter in carbs and much heavier in fat compared to black pepper per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for black pepper, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Black Pepper
Protein 8% 13%
Carbohydrates 7% 78%
Fat 85% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pine Nut or Black Pepper .

Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Black Pepper (Spices, pepper, black) .

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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.