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, 35:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Pork
Protein 8% 35%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pine Nut or Pork .

Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Pork (Pork, fresh, ground, cooked) .

Pine Nut 100g

( 100 g )
Daily Values (%)

Cooked Pork 100g

( 100 g )
673KCAL 34%
127% calories
297KCAL 15%
13G 5%
>999% carbohydrates
3.7G 15%
>999% dietary fiber
3.6G >999% sugar
68G 107%
224% total fat
21G 33%
4.9G 27%
saturated fat 57%
7.7G 43%
19G 104% monounsaturated fat 9.3G
34G >999% polyunsaturated fat 1.9G
cholesterol >999% 94MG
2MG 0.1%
sodium >999%
73MG 5%
Vitamins and Minerals
1UG 0.1%
Vitamin A 100%
2UG 0.3%
0.8MG 1%
14% Vitamin C
0.7MG 1%
Vitamin D >999%
21IU 4%
16MG 2%
calcium 37%
22MG 2%
5.5MG 31%
323% iron
1.3MG 7%
251MG 81%
946% magnesium
24MG 8%
597MG 26%
65% potassium
362MG 16%
0.36MG 33%
thiamin (Vit B1) 97%
0.71MG 64%
0.23MG 21%
5% riboflavin (Vit B2)
0.22MG 20%
4.4MG 31%
5% niacin (Vit B3)
4.2MG 30%
0.09MG 7%
Vitamin B6 333%
0.39MG 30%
0.31MG 6%
pantothenic acid (Vit B5) 68%
0.52MG 10%
34UG 9%
467% folate (Vit B9)
6UG 2%
Vitamin B12 >999%
0.54UG 23%
9.3MG 62%
>999% Vitamin E
0.21MG 1%
54UG 60%
>999% Vitamin K
14G 27%
protein 86%
26G 51%
56MG 13%
choline 57%
88MG 21%
1.3MG 110%
>999% copper
0.04MG 4%
8.8MG 489%
>999% manganese
0.01MG 1%
575MG 82%
154% phosphorus
226MG 32%
0.7UG 1%
selenium >999%
35UG 64%
6.5MG 81%
103% zinc
3.2MG 40%
2.3G Water >999% 53G
1.4G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat.

FAQ

Does pork or pine nut contain more calories in 100 grams?
Both pork and pine nut are high in calories. Pine nut has 130% more calories than pork - pork has 297 calories in 100g and pine nut has 673 calories.

Is pork or pine nut better for protein?
Both pork and pine nut are high in protein. Pork has 90% more protein than pine nut - pork has 25.7g of protein per 100 grams and pine nut has 13.7g of protein.

Does pork or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 330% more iron than pork - pork has 1.3mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does pork or pine nut contain more potassium?
Both pork and pine nut are high in potassium. Pine nut has 70% more potassium than pork - pork has 362mg of potassium in 100 grams and pine nut has 597mg of potassium.