Pine Nut vs. Oregano
Nutrition comparison of Pine Nut and Oregano
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
oregano
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and oregano:
- Both pine nut and oregano are high in Vitamin E, calories, dietary fiber, iron, potassium and protein.
- Oregano has 68% less saturated fat than pine nut.
- Oregano has signficantly more Vitamin A than pine nut.
- Oregano is an excellent source of Vitamin K and calcium.
- Pine nut has more thiamin, however, oregano contains more riboflavin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Oregano (Spices, oregano, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and oregano are high in calories. Pine nut has 154% more calories than oregano - pine nut has 673 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to oregano per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for oregano, 13:88:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Oregano | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 7% | 88% |
| Fat | 85% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and pine nut has 81% less carbohydrates than oregano - pine nut has 13.1g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both pine nut and oregano are high in dietary fiber. Oregano has 10 times more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Pine nut and oregano contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Both pine nut and oregano are high in protein. Pine nut has 52% more protein than oregano - pine nut has 13.7g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Oregano has 68% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Pine nut and oregano contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Oregano has signficantly more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and oregano has 85ug of Vitamin A.
Vitamin E
Both pine nut and oregano are high in Vitamin E. Oregano has 96% more Vitamin E than pine nut - pine nut has 9.3mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.
Vitamin K
Oregano is an excellent source of Vitamin K and it has 10 times more Vitamin K than pine nut - pine nut has 53.9ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, however, oregano contains more riboflavin, pantothenic acid, Vitamin B6 and folate. Both pine nut and oregano contain significant amounts of niacin.
| Pine Nut | Oregano | |
|---|---|---|
| Thiamin | 0.364 MG | 0.177 MG |
| Riboflavin | 0.227 MG | 0.528 MG |
| Niacin | 4.387 MG | 4.64 MG |
| Pantothenic acid | 0.313 MG | 0.921 MG |
| Vitamin B6 | 0.094 MG | 1.044 MG |
| Folate | 34 UG | 237 UG |
Minerals
calcium
Oregano is an excellent source of calcium and it has 98 times more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Both pine nut and oregano are high in iron. Oregano has 565% more iron than pine nut - pine nut has 5.5mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both pine nut and oregano are high in potassium. Oregano has 111% more potassium than pine nut - pine nut has 597mg of potassium per 100 grams and oregano has 1260mg 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 | Oregano | |
|---|---|---|
| beta-carotene | 17 UG | 1007 UG |
| lutein + zeaxanthin | 9 UG | 1895 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Pine Nut | Oregano | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.621 G |
| Total | 0.164 G | 0.621 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than oregano per 100 grams.
| Pine Nut | Oregano | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.748 G |
| Total | 33.202 G | 0.748 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 (%) |
Oregano 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 pine nut or oregano contain more calories in 100 grams?Both pine nut and oregano are high in calories. Pine nut has 150% more calories than oregano - pine nut has 673 calories in 100g and oregano has 265 calories.
Does pine nut or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and pine nut has 80% fewer carbohydrates than oregano - pine nut has 13.1g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does pine nut or oregano contain more calcium?
Oregano is a rich source of calcium and it has 98 times more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does pine nut or oregano contain more iron?
Both pine nut and oregano are high in iron. Oregano has 570% more iron than pine nut - pine nut has 5.5mg of iron in 100 grams and oregano has 36.8mg of iron.
Does pine nut or oregano contain more potassium?
Both pine nut and oregano are high in potassium. Oregano has 110% more potassium than pine nut - pine nut has 597mg of potassium in 100 grams and oregano has 1260mg of potassium.