Pine Nut vs. Dijon Mustard

Nutrition comparison of Pine Nut and Dijon Mustard


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

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

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

  • Both pine nut and dijon mustard are high in calories, dietary fiber, iron, potassium and protein.
  • Dijon mustard has 59% less saturated fat than pine nut.
  • Dijon mustard has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Dijon mustard is an excellent source of calcium.
  • Pine nut has 53% less carbohydrates than dijon mustard.
  • Pine nut is a great source of Vitamin E.
Detailed nutritional comparison of pine nut and dijon mustard 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 Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Dijon Mustard src

Calories and Carbs

calories

Both pine nut and dijon mustard are high in calories. Pine nut has 32% more calories than dijon mustard - pine nut has 673 calories per 100 grams and dijon mustard has 508 calories.

For macronutrient ratios, pine nut is lighter in protein, lighter in carbs and much heavier in fat compared to dijon mustard per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for dijon mustard, 19:21:60 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Dijon Mustard
Protein 8% 19%
Carbohydrates 7% 21%
Fat 85% 60%
Alcohol ~ ~

carbohydrates

Pine nut has 53% less carbohydrates than dijon mustard - pine nut has 13.1g of total carbs per 100 grams and dijon mustard has 28.1g of carbohydrates.

dietary fiber

Both pine nut and dijon mustard are high in dietary fiber. Dijon mustard has 230% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and dijon mustard has 12.2g of dietary fiber.

sugar

Pine nut and dijon mustard contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and dijon mustard has 6.8g of sugar.



Protein

protein

Both pine nut and dijon mustard are high in protein. Dijon mustard has 91% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and dijon mustard has 26.1g of protein.

Fat

saturated fat

Dijon mustard has 59% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and dijon mustard has 2g of saturated fat.

Vitamins

Vitamin C

Dijon mustard has 788% more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and dijon mustard has 7.1mg of Vitamin C.

Vitamin A

Pine nut and dijon mustard contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and dijon mustard has 2ug of Vitamin A.

Vitamin E

Pine nut is a great source of Vitamin E and it has 84% more Vitamin E than dijon mustard - pine nut has 9.3mg of Vitamin E per 100 grams and dijon mustard has 5.1mg of Vitamin E.

Vitamin K

Pine nut has 898% more Vitamin K than dijon mustard - pine nut has 53.9ug of Vitamin K per 100 grams and dijon mustard has 5.4ug of Vitamin K.

The B Vitamins

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

Pine Nut Dijon Mustard
Thiamin 0.364 MG 0.805 MG
Riboflavin 0.227 MG 0.261 MG
Niacin 4.387 MG 4.733 MG
Pantothenic acid 0.313 MG 0.81 MG
Vitamin B6 0.094 MG 0.397 MG
Folate 34 UG 162 UG

Minerals

calcium

Dijon mustard is an excellent source of calcium and it has 15 times more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and dijon mustard has 266mg of calcium.

iron

Both pine nut and dijon mustard are high in iron. Dijon mustard has 67% more iron than pine nut - pine nut has 5.5mg of iron per 100 grams and dijon mustard has 9.2mg of iron.

potassium

Both pine nut and dijon mustard are high in potassium. Dijon mustard has 24% more potassium than pine nut - pine nut has 597mg of potassium per 100 grams and dijon mustard has 738mg 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, both pine nut and dijon mustard contain small amounts of beta-carotene.

Pine Nut Dijon Mustard
beta-carotene 17 UG 18 UG
lutein + zeaxanthin 9 UG 568 UG

Omega-3 and Omega-6

omega 3s

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

Pine Nut Dijon Mustard
alpha linoleic acid 0.164 G 3.792 G
Total 0.164 G 3.792 G

omega 6s

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

Pine Nut Dijon Mustard
other omega 6 0.404 G 0.25 G
linoleic acid 33.15 G 5.921 G
Total 33.554 G 6.171 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 Dijon Mustard (Spices, mustard seed, ground) .

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