Egg vs. Pine Nut
Nutrition comparison of Egg and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and pine nut:
- Both pine nut and egg are high in calories and protein.
- Egg has 17.1 times less carbohydrates than pine nut.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- Pine nut has more thiamin and niacin, however, egg contains more pantothenic acid and Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and egg are high in calories. Pine nut has 371% more calories than egg - pine nut has 673 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and much lighter in fat compared to pine nut per calorie. Egg has a macronutrient ratio of 36:2:62 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Pine Nut | |
|---|---|---|
| Protein | 36% | 8% |
| Carbohydrates | 2% | 7% |
| Fat | 62% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 17.1 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than egg - pine nut has 3.7g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Pine nut and egg contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both pine nut and egg are high in protein. Pine nut has a little more protein (9%) than egg by weight - pine nut has 13.7g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Egg has 36% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and pine nut are low in trans fat - egg has 0.04g of trans fat per 100 grams and pine nut does not contain significant amounts.
cholesterol
Egg is high in cholesterol and pine nut has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than egg - pine nut has 0.8mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than pine nut - egg has 82iu of Vitamin D per 100 grams and pine nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 789% more Vitamin E than egg - pine nut has 9.3mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Pine nut has 178 times more Vitamin K than egg - pine nut has 53.9ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin and niacin, however, egg contains more pantothenic acid and Vitamin B12. Both egg and pine nut contain significant amounts of riboflavin, Vitamin B6 and folate.
| Egg | Pine Nut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.364 MG |
| Riboflavin | 0.457 MG | 0.227 MG |
| Niacin | 0.075 MG | 4.387 MG |
| Pantothenic acid | 1.533 MG | 0.313 MG |
| Vitamin B6 | 0.17 MG | 0.094 MG |
| Folate | 47 UG | 34 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 250% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Pine nut is an excellent source of iron and it has 216% more iron than egg - pine nut has 5.5mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 333% more potassium than egg - pine nut has 597mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than pine nut per 100 grams.
| Egg | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.164 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than egg per 100 grams.
| Egg | Pine Nut | |
|---|---|---|
| other omega 6 | 0.012 G | 0.052 G |
| linoleic acid | 1.555 G | 33.15 G |
| Total | 1.567 G | 33.202 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.
Egg g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pine nut or egg contain more calories in 100 grams?Both pine nut and egg are high in calories. Pine nut has 370% more calories than egg - pine nut has 673 calories in 100g and egg has 143 calories.
Is pine nut or egg better for protein?
Both pine nut and egg are high in protein. Pine nut has a little more protein ( 10%) than egg by weight - pine nut has 13.7g of protein per 100 grams and egg has 12.6g of protein.
Does pine nut or egg contain more iron?
Pine nut is an abundant source of iron and it has 220% more iron than egg - pine nut has 5.5mg of iron in 100 grams and egg has 1.8mg of iron.
Does pine nut or egg contain more potassium?
Pine nut is a rich source of potassium and it has 330% more potassium than egg - pine nut has 597mg of potassium in 100 grams and egg has 138mg of potassium.