Butter, Unsalted vs. Pine Nut

Nutrition comparison of Butter, Unsalted and Pine Nut


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

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

For a quick recap of significant nutrients and differences in butter, unsalted and pine nut:

  • Both pine nut and butter, unsalted are high in calories.
  • Butter, unsalted has 217 times less carbohydrates than pine nut.
  • Butter, unsalted is an excellent source of Vitamin A.
  • Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of butter, unsalted 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: Butter, Unsalted (Butter, without salt) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Butter, Unsalted src
Image of Pine Nut src

Calories and Carbs

calories

Both pine nut and butter, unsalted are high in calories. Butter, unsalted has a little more calories (7%) than pine nut by weight - pine nut has 673 calories per 100 grams and butter, unsalted has 717 calories.

For macronutrient ratios, butter, unsalted is lighter in protein, lighter in carbs and heavier in fat compared to pine nut per calorie. Butter, unsalted has a macronutrient ratio of 1:0:100 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butter, Unsalted Pine Nut
Protein 1% 8%
Carbohydrates ~ 7%
Fat 100% 85%
Alcohol ~ ~

carbohydrates

Butter, unsalted has 217 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.

dietary fiber

Pine nut is an excellent source of dietary fiber and it has more dietary fiber than butter, unsalted - pine nut has 3.7g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.

sugar

Pine nut and butter, unsalted contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.

Protein

protein

Pine nut is an excellent source of protein and it has 15 times more protein than butter, unsalted - pine nut has 13.7g of protein per 100 grams and butter, unsalted has 0.85g of protein.

Fat

saturated fat

Butter, unsalted is high in saturated fat and pine nut has 90% less saturated fat than butter, unsalted - pine nut has 4.9g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.

cholesterol

Butter, unsalted is high in cholesterol and pine nut has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and pine nut does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Butter, unsalted is an excellent source of Vitamin A and it has 683 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and butter, unsalted has 684ug of Vitamin A.

Vitamin E

Pine nut is a great source of Vitamin E and it has 302% more Vitamin E than butter, unsalted - pine nut has 9.3mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.

Vitamin K

Pine nut has 670% more Vitamin K than butter, unsalted - pine nut has 53.9ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.

The B Vitamins

Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.

Butter, Unsalted Pine Nut
Thiamin 0.005 MG 0.364 MG
Riboflavin 0.034 MG 0.227 MG
Niacin 0.042 MG 4.387 MG
Pantothenic acid 0.11 MG 0.313 MG
Vitamin B6 0.003 MG 0.094 MG
Folate 3 UG 34 UG
Vitamin B12 0.17 UG ~

Minerals

calcium

Pine nut and butter, unsalted contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.

iron

Pine nut is an excellent source of iron and it has 275 times more iron than butter, unsalted - pine nut has 5.5mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.

potassium

Pine nut is an excellent source of potassium and it has 23 times more potassium than butter, unsalted - pine nut has 597mg of potassium per 100 grams and butter, unsalted has 24mg 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,

Butter, Unsalted Pine Nut
beta-carotene 158 UG 17 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

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

Butter, Unsalted Pine Nut
alpha linoleic acid 1.18 G 0.164 G
Total 1.18 G 0.164 G

omega 6s

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

Butter, Unsalted Pine Nut
other omega 6 ~ 0.052 G
linoleic acid 1.83 G 33.15 G
Total 1.83 G 33.202 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 Butter, Unsalted or Pine Nut .

Note: The specific food items compared are: Butter, Unsalted (Butter, without salt) and Pine Nut (Nuts, pine nuts, dried) .

Butter, Unsalted 100g

( 100 g )
Daily Values (%)

Pine Nut 100g

( 100 g )
717KCAL 36%
7% calories
673KCAL 34%
carbohydrates >999%
13G 5%
dietary fiber >999%
3.7G 15%
0.06G sugar >999% 3.6G
81G 127%
19% total fat
68G 107%
50G 281%
920% saturated fat
4.9G 27%
23G 21% monounsaturated fat 19G
3G polyunsaturated fat >999% 34G
215MG >999% cholesterol
11MG 1%
450% sodium
2MG 0.1%
Vitamins and Minerals
684UG 98%
>999% Vitamin A
1UG 0.1%
Vitamin C >999%
0.8MG 1%
24MG 2%
50% calcium
16MG 2%
0.02MG 0.1%
iron >999%
5.5MG 31%
2MG 1%
magnesium >999%
251MG 81%
24MG 1%
potassium >999%
597MG 26%
0.01MG 1%
thiamin (Vit B1) >999%
0.36MG 33%
0.03MG 3%
riboflavin (Vit B2) 664%
0.23MG 21%
0.04MG 0.3%
niacin (Vit B3) >999%
4.4MG 31%
0MG 0.2%
Vitamin B6 >999%
0.09MG 7%
0.11MG 2%
pantothenic acid (Vit B5) 182%
0.31MG 6%
3UG 1%
folate (Vit B9) >999%
34UG 9%
0.17UG 7%
>999% Vitamin B12
2.3MG 16%
Vitamin E 304%
9.3MG 62%
7UG 8%
Vitamin K 671%
54UG 60%
0.85G 2%
protein >999%
14G 27%
19MG 4%
choline 195%
56MG 13%
0.02MG 1%
copper >999%
1.3MG 110%
2.8UG 0.1%
>999% fluoride
0MG 0.2%
manganese >999%
8.8MG 489%
24MG 3%
phosphorus >999%
575MG 82%
1UG 2%
43% selenium
0.7UG 1%
0.09MG 1%
zinc >999%
6.5MG 81%
16G 596% Water 2.3G
Starch >999% 1.4G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), trans fat.

FAQ

Does pine nut or butter, unsalted contain more calories in 100 grams?
Both pine nut and butter, unsalted are high in calories. Butter, unsalted has a little more calories ( 10%) than pine nut by weight - pine nut has 673 calories in 100g and butter, unsalted has 717 calories.

Does pine nut or butter, unsalted contain more iron?
Pine nut is an abundant source of iron and it has 275 times more iron than butter, unsalted - pine nut has 5.5mg of iron in 100 grams and butter, unsalted has 0.02mg of iron.

Does pine nut or butter, unsalted contain more potassium?
Pine nut is a rich source of potassium and it has 23 times more potassium than butter, unsalted - pine nut has 597mg of potassium in 100 grams and butter, unsalted has 24mg of potassium.