Grapes vs. Pine Nut

Nutrition comparison of Grapes and Pine Nut


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

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

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

  • Grape has signficantly less saturated fat than pine nut.
  • Pine nut has 3.3 times less sugar than grape.
  • Pine nut has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • 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 grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Pine Nut src

Calories and Carbs

calories

Pine nut is high in calories and grape has 90% less calories than pine nut - pine nut has 673 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Grapes has a macronutrient ratio of 4:94:2 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Pine Nut
Protein 4% 8%
Carbohydrates 94% 7%
Fat 2% 85%
Alcohol ~ ~

carbohydrates

Pine nut and grapes contain similar amounts of carbs - pine nut has 13.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Pine nut is an excellent source of dietary fiber and it has 311% more dietary fiber than grape - pine nut has 3.7g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Pine nut has 3.3 times less sugar than grape - pine nut has 3.6g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Pine nut is an excellent source of protein and it has 18 times more protein than grape - pine nut has 13.7g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Grape has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Grape has 300% more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Pine nut and grapes contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Pine nut is a great source of Vitamin E and it has 48 times more Vitamin E than grape - pine nut has 9.3mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Pine nut has 269% more Vitamin K than grape - pine nut has 53.9ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Grapes Pine Nut
Thiamin 0.069 MG 0.364 MG
Riboflavin 0.07 MG 0.227 MG
Niacin 0.188 MG 4.387 MG
Pantothenic acid 0.05 MG 0.313 MG
Vitamin B6 0.086 MG 0.094 MG
Folate 2 UG 34 UG

Minerals

calcium

Pine nut and grapes contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Pine nut is an excellent source of iron and it has 14 times more iron than grape - pine nut has 5.5mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Pine nut is an excellent source of potassium and it has 213% more potassium than grape - pine nut has 597mg of potassium per 100 grams and grape has 191mg 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,

Grapes Pine Nut
beta-carotene 39 UG 17 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 72 UG 9 UG

Omega-3 and Omega-6

omega 3s

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

Grapes Pine Nut
alpha linoleic acid 0.011 G 0.164 G
Total 0.011 G 0.164 G

omega 6s

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

Grapes Pine Nut
linoleic acid 0.037 G 33.15 G
other omega 6 ~ 0.052 G
Total 0.037 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 Grapes or Pine Nut .

Note: The specific food items compared are: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does pine nut or grapes contain more calories in 100 grams?
Pine nut is high in calories and grape has 90% less calories than pine nut - pine nut has 673 calories in 100g and grape has 69 calories.

Does pine nut or grapes have more carbohydrates?
By weight, pine nut and grapes contain similar amounts of carbs - pine nut has 13.1g of carbs for 100g and grape has 18.1g of carbohydrates.

Does pine nut or grapes contain more iron?
Pine nut is an abundant source of iron and it has 14 times more iron than grape - pine nut has 5.5mg of iron in 100 grams and grape has 0.36mg of iron.

Does pine nut or grapes contain more potassium?
Pine nut is a rich source of potassium and it has 210% more potassium than grape - pine nut has 597mg of potassium in 100 grams and grape has 191mg of potassium.