Pineapple vs. Pine Nut

Nutrition comparison of Pineapple and Pine Nut


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

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

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

  • Pine nut has 64% less sugar than pineapple.
  • Pine nut has more thiamin, riboflavin and niacin.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
  • Pineapple has signficantly less saturated fat than pine nut.
  • Pineapple is an excellent source of Vitamin C.
Detailed nutritional comparison of pineapple 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: Pineapple (Pineapple, raw, all varieties) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple src
Image of Pine Nut src

Calories and Carbs

calories

Pine nut is high in calories and pineapple has 93% less calories than pine nut - pineapple has 50 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, pineapple is lighter in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Pine Nut
Protein 4% 8%
Carbohydrates 94% 7%
Fat 2% 85%
Alcohol ~ ~

carbohydrates

Pineapple and pine nut contain similar amounts of carbs - pineapple has 13.1g 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 164% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Pine nut has 64% less sugar than pineapple - pineapple has 9.9g 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 24 times more protein than pineapple - pineapple has 0.54g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Pineapple has signficantly less saturated fat than pine nut - pineapple has 0.01g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Pineapple is an excellent source of Vitamin C and it has 58 times more Vitamin C than pine nut - pineapple has 47.8mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

Pineapple and pine nut contain similar amounts of Vitamin A - pineapple has 3ug 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 465 times more Vitamin E than pineapple - pineapple has 0.02mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.

Vitamin K

Pine nut has 76 times more Vitamin K than pineapple - pineapple has 0.7ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.

The B Vitamins

Pine nut has more thiamin, riboflavin and niacin. Both pineapple and pine nut contain significant amounts of pantothenic acid, Vitamin B6 and folate.

Pineapple Pine Nut
Thiamin 0.079 MG 0.364 MG
Riboflavin 0.032 MG 0.227 MG
Niacin 0.5 MG 4.387 MG
Pantothenic acid 0.213 MG 0.313 MG
Vitamin B6 0.112 MG 0.094 MG
Folate 18 UG 34 UG

Minerals

calcium

Pineapple and pine nut contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Pine nut is an excellent source of iron and it has 18 times more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Pine nut is an excellent source of potassium and it has 448% more potassium than pineapple - pineapple has 109mg 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,

Pineapple Pine Nut
beta-carotene 35 UG 17 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than pineapple per 100 grams.

Pineapple Pine Nut
alpha linoleic acid 0.017 G 0.164 G
Total 0.017 G 0.164 G

omega 6s

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

Pineapple Pine Nut
linoleic acid 0.023 G 33.15 G
other omega 6 ~ 0.052 G
Total 0.023 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: Pineapple (Pineapple, raw, all varieties) and Pine Nut (Nuts, pine nuts, dried) .

Pineapple g

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FAQ

Does pineapple or pine nut contain more calories in 100 grams?
Pine nut is high in calories and pineapple has 90% less calories than pine nut - pineapple has 50 calories in 100g and pine nut has 673 calories.

Does pineapple or pine nut have more carbohydrates?
By weight, pineapple and pine nut contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and pine nut has 13.1g of carbohydrates.

Does pineapple or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 18 times more iron than pineapple - pineapple has 0.29mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does pineapple or pine nut contain more potassium?
Pine nut is a rich source of potassium and it has 450% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and pine nut has 597mg of potassium.