Pine Nut vs. Raw Pork
Nutrition comparison of Pine Nut and Raw 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
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and raw pork:
- Both raw 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.
- Raw pork has more thiamin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pine nut contains more folate.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and pine nut are high in calories. Pine nut has 156% more calories than raw pork - raw pork has 263 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in protein, heavier in carbs and heavier in fat compared to raw pork per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Raw Pork | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 7% | ~ |
| Fat | 85% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than raw pork - pine nut has 3.7g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and pine nut are high in protein. Raw pork has 23% more protein than pine nut - raw pork has 16.9g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and pine nut has 38% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
cholesterol
Pine nut has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Raw pork and pine nut contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Raw pork and pine nut contain similar amounts of Vitamin A - raw pork has 2ug 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 more Vitamin E than raw pork - pine nut has 9.3mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than raw pork - pine nut has 53.9ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pine nut contains more folate. Both pine nut and raw pork contain significant amounts of riboflavin and niacin.
| Pine Nut | Raw Pork | |
|---|---|---|
| Thiamin | 0.364 MG | 0.732 MG |
| Riboflavin | 0.227 MG | 0.235 MG |
| Niacin | 4.387 MG | 4.338 MG |
| Pantothenic acid | 0.313 MG | 0.668 MG |
| Vitamin B6 | 0.094 MG | 0.383 MG |
| Folate | 34 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Raw pork and pine nut contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 528% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both raw pork and pine nut are high in potassium. Pine nut has 108% more potassium than raw pork - raw pork has 287mg 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 raw pork per 100 grams.
| Pine Nut | Raw 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 raw pork per 100 grams.
| Pine Nut | Raw Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 33.15 G | 1.67 G |
| Total | 33.15 G | 1.75 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 (%) |
Raw Pork 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 % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 raw pork or pine nut contain more calories in 100 grams?Both raw pork and pine nut are high in calories. Pine nut has 160% more calories than raw pork - raw pork has 263 calories in 100g and pine nut has 673 calories.
Does raw pork or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 530% more iron than raw pork - raw pork has 0.88mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does raw pork or pine nut contain more potassium?
Both raw pork and pine nut are high in potassium. Pine nut has 110% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and pine nut has 597mg of potassium.