Dates vs. Pine Nut
Nutrition comparison of Dates and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and pine nut:
- Both dates and pine nut are high in calories, dietary fiber and potassium.
- Date has signficantly less saturated fat than pine nut.
- Date is an excellent source of calcium.
- Pine nut has more thiamin, riboflavin, niacin and folate, however, date contains more pantothenic acid and Vitamin B6.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and pine nut are high in calories. Pine nut has 143% more calories than date - date has 277 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Dates has a macronutrient ratio of 2:98:0 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Pine Nut | |
|---|---|---|
| Protein | 2% | 8% |
| Carbohydrates | 98% | 7% |
| Fat | ~ | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and pine nut has 83% less carbohydrates than date - date has 75g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both dates and pine nut are high in dietary fiber. Date has 81% more dietary fiber than pine nut - date has 6.7g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Date is high in sugar and pine nut has 95% less sugar than date - date has 66.5g 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 656% more protein than date - date has 1.8g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Date has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than date - pine nut has 0.8mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and pine nut contain similar amounts of Vitamin A - date has 7ug 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 more Vitamin E than date - pine nut has 9.3mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Pine nut has 18 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin and folate, however, date contains more pantothenic acid and Vitamin B6.
| Dates | Pine Nut | |
|---|---|---|
| Thiamin | 0.05 MG | 0.364 MG |
| Riboflavin | 0.06 MG | 0.227 MG |
| Niacin | 1.61 MG | 4.387 MG |
| Pantothenic acid | 0.805 MG | 0.313 MG |
| Vitamin B6 | 0.249 MG | 0.094 MG |
| Folate | 15 UG | 34 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 300% more calcium than pine nut - date has 64mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 514% more iron than date - date has 0.9mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both dates and pine nut are high in potassium. Date has 17% more potassium than pine nut - date has 696mg of potassium per 100 grams and pine nut has 597mg of potassium.
Antioxidants and Phytonutrients
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.
Dates g
()
|
Daily Values (%) |
Pine Nut 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 dates or pine nut contain more calories in 100 grams?Both dates and pine nut are high in calories. Pine nut has 140% more calories than date - date has 277 calories in 100g and pine nut has 673 calories.
Does dates or pine nut have more carbohydrates?
By weight, date is high in carbohydrates and pine nut has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does dates or pine nut contain more calcium?
Date is a rich source of calcium and it has 300% more calcium than pine nut - date has 64mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does dates or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 510% more iron than date - date has 0.9mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does dates or pine nut contain more potassium?
Both dates and pine nut are high in potassium. Date has 20% more potassium than pine nut - date has 696mg of potassium in 100 grams and pine nut has 597mg of potassium.