Peanut Butter vs. Pine Nut
Nutrition comparison of Peanut Butter and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and pine nut:
- Both pine nut and peanut butter are high in calories, dietary fiber, potassium and protein.
- Peanut butter is a great source of calcium.
- Pine nut has 57% less sugar than peanut butter.
- Pine nut has more thiamin and riboflavin, however, peanut butter contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and peanut butter are high in calories. Pine nut has 14% more calories than peanut butter - pine nut has 673 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, heavier in carbs and lighter in fat compared to pine nut per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Pine Nut | |
|---|---|---|
| Protein | 15% | 8% |
| Carbohydrates | 14% | 7% |
| Fat | 71% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 39% less carbohydrates than peanut butter - pine nut has 13.1g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both pine nut and peanut butter are high in dietary fiber. Peanut butter has 116% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Pine nut has 57% less sugar than peanut butter - pine nut has 3.6g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both pine nut and peanut butter are high in protein. Peanut butter has 76% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and pine nut has 36% less saturated fat than peanut butter - pine nut has 4.9g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than peanut butter - pine nut has 0.8mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Pine nut and peanut butter contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 48% more Vitamin E than peanut butter - pine nut has 9.3mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Pine nut has 106 times more Vitamin K than peanut butter - pine nut has 53.9ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin and riboflavin, however, peanut butter contains more niacin, pantothenic acid, Vitamin B6 and folate.
| Peanut Butter | Pine Nut | |
|---|---|---|
| Thiamin | 0.106 MG | 0.364 MG |
| Riboflavin | 0.111 MG | 0.227 MG |
| Niacin | 13.696 MG | 4.387 MG |
| Pantothenic acid | 1.118 MG | 0.313 MG |
| Vitamin B6 | 0.418 MG | 0.094 MG |
| Folate | 92 UG | 34 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 181% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Pine nut is an excellent source of iron and it has 191% more iron than peanut butter - pine nut has 5.5mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both pine nut and peanut butter are high in potassium. Peanut butter has 25% more potassium than pine nut - pine nut has 597mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.164 G |
| Total | 0.078 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than peanut butter per 100 grams.
| Peanut Butter | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 13.854 G | 33.15 G |
| Total | 13.854 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: Peanut Butter (Peanut butter, chunk style, with salt) and Pine Nut (Nuts, pine nuts, dried) .
Peanut Butter g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 peanut butter contain more calories in 100 grams?Both pine nut and peanut butter are high in calories. Pine nut has 10% more calories than peanut butter - pine nut has 673 calories in 100g and peanut butter has 589 calories.
Does pine nut or peanut butter contain more iron?
Pine nut is an abundant source of iron and it has 190% more iron than peanut butter - pine nut has 5.5mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does pine nut or peanut butter contain more potassium?
Both pine nut and peanut butter are high in potassium. Peanut butter has 30% more potassium than pine nut - pine nut has 597mg of potassium in 100 grams and peanut butter has 745mg of potassium.