Pine Nut vs. Maple Syrup
Nutrition comparison of Pine Nut and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and maple syrup:
- Both maple syrup and pine nut are high in calories and potassium.
- Maple syrup has signficantly less saturated fat than pine nut.
- Maple syrup is an excellent source of calcium.
- Pine nut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and pine nut are high in calories. Pine nut has 159% more calories than maple syrup - maple syrup has 260 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is heavier in protein, much lighter in carbs and much heavier in fat compared to maple syrup per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Maple Syrup | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 7% | 100% |
| Fat | 85% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and pine nut has 80% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - pine nut has 3.7g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and pine nut has 94% less sugar than maple syrup - maple syrup has 60.5g 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 341 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Maple syrup has signficantly less saturated fat than pine nut - maple syrup has 0.01g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than maple syrup - pine nut has 0.8mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Pine nut and maple syrup contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than maple syrup - pine nut has 9.3mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than maple syrup - pine nut has 53.9ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
| Pine Nut | Maple Syrup | |
|---|---|---|
| Thiamin | 0.364 MG | 0.066 MG |
| Riboflavin | 0.227 MG | 1.27 MG |
| Niacin | 4.387 MG | 0.081 MG |
| Pantothenic acid | 0.313 MG | 0.036 MG |
| Vitamin B6 | 0.094 MG | 0.002 MG |
| Folate | 34 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 538% more calcium than pine nut - maple syrup has 102mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 49 times more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both maple syrup and pine nut are high in potassium. Pine nut has 182% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than maple syrup per 100 grams.
| Pine Nut | Maple Syrup | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.017 G |
| Total | 33.202 G | 0.017 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 Maple Syrup (Syrups, maple) .
Pine Nut g
()
|
Daily Values (%) |
Maple Syrup 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 maple syrup or pine nut contain more calories in 100 grams?Both maple syrup and pine nut are high in calories. Pine nut has 160% more calories than maple syrup - maple syrup has 260 calories in 100g and pine nut has 673 calories.
Does maple syrup or pine nut have more carbohydrates?
By weight, maple syrup is high in carbohydrates and pine nut has 80% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does maple syrup or pine nut contain more calcium?
Maple syrup is a rich source of calcium and it has 540% more calcium than pine nut - maple syrup has 102mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does maple syrup or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 49 times more iron than maple syrup - maple syrup has 0.11mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does maple syrup or pine nut contain more potassium?
Both maple syrup and pine nut are high in potassium. Pine nut has 180% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and pine nut has 597mg of potassium.