Pine Nut vs. Pork

Nutrition comparison of Pine Nut and Cooked Pork


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

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

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

  • Both pork and pine nut are high in calories, potassium and protein.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of dietary fiber and iron.
  • Pork has more Vitamin B6 and Vitamin B12, however, pine nut contains more folate.
Detailed nutritional comparison of pine nut and pork 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: Pine Nut (Nuts, pine nuts, dried) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Pork src

Calories and Carbs

calories

Both pork and pine nut are high in calories. Pine nut has 127% more calories than pork - pork has 297 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, pine nut is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Pork
Protein 8% 36%
Carbohydrates 7% ~
Fat 85% 65%
Alcohol ~ ~

carbohydrates

Pork has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Pine nut is an excellent source of dietary fiber and it has more dietary fiber than pork - pine nut has 3.7g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

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

Protein

protein

Both pork and pine nut are high in protein. Pork has 88% more protein than pine nut - pork has 25.7g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Pork is high in saturated fat and pine nut has 37% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

cholesterol

Pine nut has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and pine nut does not contain significant amounts.

Vitamins

Vitamin C

Pork and pine nut contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

Pork and pine nut contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.

Vitamin D

Pork has more Vitamin D than pine nut - pork has 21iu of Vitamin D per 100 grams and pine nut does not contain significant amounts.

Vitamin E

Pine nut is a great source of Vitamin E and it has 43 times more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.

Vitamin K

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

The B Vitamins

Pork has more Vitamin B6 and Vitamin B12, however, pine nut contains more folate. Both pine nut and pork contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.

Pine Nut Pork
Thiamin 0.364 MG 0.706 MG
Riboflavin 0.227 MG 0.22 MG
Niacin 4.387 MG 4.206 MG
Pantothenic acid 0.313 MG 0.52 MG
Vitamin B6 0.094 MG 0.391 MG
Folate 34 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Pork and pine nut contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Pine nut is an excellent source of iron and it has 329% more iron than pork - pork has 1.3mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both pork and pine nut are high in potassium. Pine nut has 65% more potassium than pork - pork has 362mg of potassium per 100 grams and pine nut has 597mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Pine Nut Pork
alpha linoleic acid 0.164 G 0.07 G
Total 0.164 G 0.07 G

omega 6s

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

Pine Nut Pork
other omega 6 ~ 0.08 G
linoleic acid 33.15 G 1.64 G
Total 33.15 G 1.72 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 Pork (Pork, fresh, ground, cooked) .

Pine Nut g

()
Daily Values (%)

Cooked Pork g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food