Pine Nut vs. Broccoli

Nutrition comparison of Pine Nut and Broccoli


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

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

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

  • Both broccoli and pine nut are high in dietary fiber and potassium.
  • Broccoli has signficantly less saturated fat than pine nut.
  • Broccoli is a great source of Vitamin K and calcium.
  • Broccoli is an excellent source of Vitamin C.
  • Pine nut has more thiamin and niacin.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of iron and protein.
Detailed nutritional comparison of pine nut and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Broccoli src

Calories and Carbs

calories

Pine nut is high in calories and broccoli has 95% less calories than pine nut - broccoli has 34 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 broccoli per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Broccoli
Protein 8% 27%
Carbohydrates 7% 64%
Fat 85% 9%
Alcohol ~ ~

carbohydrates

Broccoli has 49% less carbohydrates than pine nut - broccoli has 6.6g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both broccoli and pine nut are high in dietary fiber. Pine nut has 42% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Broccoli and pine nut contain similar amounts of sugar - broccoli has 1.7g 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 385% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Broccoli has signficantly less saturated fat than pine nut - broccoli has 0.11g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 110 times more Vitamin C than pine nut - broccoli has 89.2mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

Broccoli has 30 times more Vitamin A than pine nut - broccoli has 31ug 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 10 times more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 88% more Vitamin K than pine nut - broccoli has 101.6ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.

The B Vitamins

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

Pine Nut Broccoli
Thiamin 0.364 MG 0.071 MG
Riboflavin 0.227 MG 0.117 MG
Niacin 4.387 MG 0.639 MG
Pantothenic acid 0.313 MG 0.573 MG
Vitamin B6 0.094 MG 0.175 MG
Folate 34 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 194% more calcium than pine nut - broccoli has 47mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Pine nut is an excellent source of iron and it has 658% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both broccoli and pine nut are high in potassium. Pine nut has 89% more potassium than broccoli - broccoli has 316mg 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 Broccoli
beta-carotene 17 UG 361 UG
lutein + zeaxanthin 9 UG 1403 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

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

Pine Nut Broccoli
alpha linoleic acid 0.164 G 0.0215 G
Total 0.164 G 0.0215 G

omega 6s

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

Pine Nut Broccoli
other omega 6 0.229 G 0.006 G
linoleic acid 33.15 G 0.049 G
Total 33.379 G 0.055 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 Broccoli .

Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Broccoli (Broccoli, raw) .

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FAQ

Does broccoli or pine nut contain more calories in 100 grams?
Pine nut is high in calories and broccoli has 100% less calories than pine nut - broccoli has 34 calories in 100g and pine nut has 673 calories.

Does broccoli or pine nut have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than pine nut - broccoli has 6.6g of carbs for 100g and pine nut has 13.1g of carbohydrates.

Does broccoli or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 660% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does broccoli or pine nut contain more potassium?
Both broccoli and pine nut are high in potassium. Pine nut has 90% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and pine nut has 597mg of potassium.