Flaxseeds vs. Pine Nut
Nutrition comparison of Flaxseeds and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and pine nut:
- Both flaxseeds and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium.
- Pine nut has 55% less carbohydrates than flaxseed.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and pine nut are high in calories. Pine nut has 26% more calories than flaxseed - flaxseed has 534 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, flaxseeds is heavier in protein, heavier in carbs and lighter in fat compared to pine nut per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Pine Nut | |
|---|---|---|
| Protein | 13% | 8% |
| Carbohydrates | 21% | 7% |
| Fat | 66% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 55% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both flaxseeds and pine nut are high in dietary fiber. Flaxseed has 638% more dietary fiber than pine nut - flaxseed has 27.3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Flaxseeds and pine nut contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both flaxseeds and pine nut are high in protein. Flaxseed has 34% more protein than pine nut - flaxseed has 18.3g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Flaxseed has 25% less saturated fat than pine nut - flaxseed has 3.7g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and pine nut contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and flaxseeds contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 29 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 11 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid, Vitamin B6 and folate. Both flaxseeds and pine nut contain significant amounts of riboflavin and niacin.
| Flaxseeds | Pine Nut | |
|---|---|---|
| Thiamin | 1.644 MG | 0.364 MG |
| Riboflavin | 0.161 MG | 0.227 MG |
| Niacin | 3.08 MG | 4.387 MG |
| Pantothenic acid | 0.985 MG | 0.313 MG |
| Vitamin B6 | 0.473 MG | 0.094 MG |
| Folate | 87 UG | 34 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 14 times more calcium than pine nut - flaxseed has 255mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both flaxseeds and pine nut are high in iron. Flaxseed has a little more iron (4%) than pine nut by weight - flaxseed has 5.7mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both flaxseeds and pine nut are high in potassium. Flaxseed has 36% more potassium than pine nut - flaxseed has 813mg of potassium per 100 grams and pine nut has 597mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Flaxseeds | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.164 G |
| Total | 22.813 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than flaxseed per 100 grams.
| Flaxseeds | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 5.903 G | 33.15 G |
| Total | 5.903 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.
Flaxseeds g
()
|
Daily Values (%) |
Pine Nut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or pine nut contain more calories in 100 grams?Both flaxseeds and pine nut are high in calories. Pine nut has 30% more calories than flaxseed - flaxseed has 534 calories in 100g and pine nut has 673 calories.
Does flaxseeds or pine nut contain more calcium?
Flaxseed is a rich source of calcium and it has 14 times more calcium than pine nut - flaxseed has 255mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does flaxseeds or pine nut contain more iron?
Both flaxseeds and pine nut are high in iron. Flaxseed has a little more iron ( 0%) than pine nut by weight - flaxseed has 5.7mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does flaxseeds or pine nut contain more potassium?
Both flaxseeds and pine nut are high in potassium. Flaxseed has 40% more potassium than pine nut - flaxseed has 813mg of potassium in 100 grams and pine nut has 597mg of potassium.