Oats vs. Pine Nut

Nutrition comparison of Oats and Pine Nut


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

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

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

  • Both oats and pine nut are high in calories, dietary fiber, iron, potassium and protein.
  • Oat has more thiamin and pantothenic acid, however, pine nut contains more niacin.
  • Oat has signficantly less saturated fat than pine nut.
  • Oat is a great source of calcium.
  • Pine nut is a great source of Vitamin E.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Pine Nut src

Calories and Carbs

calories

Both oats and pine nut are high in calories. Pine nut has 73% more calories than oat - oat has 389 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Oats has a macronutrient ratio of 17:67:16 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Pine Nut
Protein 17% 8%
Carbohydrates 67% 7%
Fat 16% 85%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and pine nut has 80% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both oats and pine nut are high in dietary fiber. Oat has 186% more dietary fiber than pine nut - oat has 10.6g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Oat has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both oats and pine nut are high in protein. Oat has 23% more protein than pine nut - oat has 16.9g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Oat has signficantly less saturated fat than pine nut - oat has 1.2g 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 oat - pine nut has 0.8mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

Pine nut and oats contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Pine nut is a great source of Vitamin E and it has more Vitamin E than oat - pine nut has 9.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Pine nut has more Vitamin K than oat - pine nut has 53.9ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin and pantothenic acid, however, pine nut contains more niacin. Both oats and pine nut contain significant amounts of riboflavin, Vitamin B6 and folate.

Oats Pine Nut
Thiamin 0.763 MG 0.364 MG
Riboflavin 0.139 MG 0.227 MG
Niacin 0.961 MG 4.387 MG
Pantothenic acid 1.349 MG 0.313 MG
Vitamin B6 0.119 MG 0.094 MG
Folate 56 UG 34 UG

Minerals

calcium

Oat is a great source of calcium and it has 238% more calcium than pine nut - oat has 54mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Both oats and pine nut are high in iron. Pine nut has 17% more iron than oat - oat has 4.7mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both oats and pine nut are high in potassium. Pine nut has 39% more potassium than oat - oat has 429mg of potassium per 100 grams and pine nut has 597mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both oats and pine nut contain significant amounts of alpha linoleic acid (ALA).

Oats Pine Nut
alpha linoleic acid 0.111 G 0.164 G
Total 0.111 G 0.164 G

omega 6s

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

Oats Pine Nut
linoleic acid 2.424 G 33.15 G
other omega 6 ~ 0.052 G
Total 2.424 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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pine Nut (Nuts, pine nuts, dried) .

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