Pine Nut vs. Kale
Nutrition comparison of Pine Nut and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and kale:
- Both kale and pine nut are high in dietary fiber and potassium.
- Kale has 66% less carbohydrates than pine nut.
- Kale has signficantly less saturated fat than pine nut.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Pine nut has more thiamin and niacin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and kale has 95% less calories than pine nut - kale has 35 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Kale | |
|---|---|---|
| Protein | 8% | 28% |
| Carbohydrates | 7% | 41% |
| Fat | 85% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 66% less carbohydrates than pine nut - kale has 4.4g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both kale and pine nut are high in dietary fiber. Kale has 11% more dietary fiber than pine nut - kale has 4.1g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Kale and pine nut contain similar amounts of sugar - kale has 0.99g 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 369% more protein than kale - kale has 2.9g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Kale has signficantly less saturated fat than pine nut - kale has 0.18g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 115 times more Vitamin C than pine nut - kale has 93.4mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than pine nut - kale has 241ug 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 13 times more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 623% more Vitamin K than pine nut - kale has 389.6ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin and niacin. Both pine nut and kale contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Kale | |
|---|---|---|
| Thiamin | 0.364 MG | 0.113 MG |
| Riboflavin | 0.227 MG | 0.347 MG |
| Niacin | 4.387 MG | 1.18 MG |
| Pantothenic acid | 0.313 MG | 0.37 MG |
| Vitamin B6 | 0.094 MG | 0.147 MG |
| Folate | 34 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 14 times more calcium than pine nut - kale has 254mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 246% more iron than kale - kale has 1.6mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both kale and pine nut are high in potassium. Pine nut has 72% more potassium than kale - kale has 348mg of potassium per 100 grams and pine nut has 597mg 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,
| Pine Nut | Kale | |
|---|---|---|
| beta-carotene | 17 UG | 2873 UG |
| lutein + zeaxanthin | 9 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Pine Nut | Kale | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.378 G |
| Total | 0.164 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than kale per 100 grams.
| Pine Nut | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 33.15 G | 0.291 G |
| Total | 33.15 G | 0.294 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.
Pine Nut g
()
|
Daily Values (%) |
Kale 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 kale or pine nut contain more calories in 100 grams?Pine nut is high in calories and kale has 100% less calories than pine nut - kale has 35 calories in 100g and pine nut has 673 calories.
Does kale or pine nut have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than pine nut - kale has 4.4g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does kale or pine nut contain more calcium?
Kale is a rich source of calcium and it has 14 times more calcium than pine nut - kale has 254mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does kale or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 250% more iron than kale - kale has 1.6mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does kale or pine nut contain more potassium?
Both kale and pine nut are high in potassium. Pine nut has 70% more potassium than kale - kale has 348mg of potassium in 100 grams and pine nut has 597mg of potassium.