Salmon vs. Pine Nut

Nutrition comparison of Salmon and Pine Nut


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

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

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

  • Both pine nut and salmon are high in calories, potassium and protein.
  • Pine nut has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid, Vitamin B6 and Vitamin B12.
  • Pine nut is a great source of Vitamin E.
  • Pine nut is an excellent source of dietary fiber and iron.
  • Salmon has signficantly less saturated fat than pine nut.
  • Salmon is an excellent source of Vitamin D.
Detailed nutritional comparison of salmon 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: Salmon (Fish, salmon, pink, raw) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Pine Nut src

Calories and Carbs

calories

Both pine nut and salmon are high in calories. Pine nut has 430% more calories than salmon - pine nut has 673 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to pine nut per calorie. Salmon has a macronutrient ratio of 67:0:33 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Pine Nut
Protein 67% 8%
Carbohydrates ~ 7%
Fat 33% 85%
Alcohol ~ ~

carbohydrates

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

dietary fiber

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

sugar

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

Protein

protein

Both pine nut and salmon are high in protein. Salmon has 50% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Salmon has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and pine nut are low in trans fat - salmon has 0.03g of trans fat per 100 grams and pine nut does not contain significant amounts.

cholesterol

Pine nut has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and pine nut does not contain significant amounts.

Vitamins

Vitamin C

Pine nut has more Vitamin C than salmon - pine nut has 0.8mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Salmon has 34 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than pine nut - salmon has 435iu 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 22 times more Vitamin E than salmon - pine nut has 9.3mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Pine nut has 133 times more Vitamin K than salmon - pine nut has 53.9ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

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

Salmon Pine Nut
Thiamin 0.08 MG 0.364 MG
Riboflavin 0.105 MG 0.227 MG
Niacin 7.995 MG 4.387 MG
Pantothenic acid 1.03 MG 0.313 MG
Vitamin B6 0.611 MG 0.094 MG
Folate 4 UG 34 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Pine nut has 129% more calcium than salmon - pine nut has 16mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Pine nut is an excellent source of iron and it has 13 times more iron than salmon - pine nut has 5.5mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both pine nut and salmon are high in potassium. Pine nut has 63% more potassium than salmon - pine nut has 597mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than pine nut per 100 grams.

Salmon Pine Nut
alpha linoleic acid 0.047 G 0.164 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.164 G

omega 6s

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

Salmon Pine Nut
other omega 6 0.002 G 0.052 G
linoleic acid 0.081 G 33.15 G
Total 0.083 G 33.202 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 Salmon or Pine Nut .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does pine nut or salmon contain more calories in 100 grams?
Both pine nut and salmon are high in calories. Pine nut has 430% more calories than salmon - pine nut has 673 calories in 100g and salmon has 127 calories.

Is pine nut or salmon better for protein?
Both pine nut and salmon are high in protein. Salmon has 50% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and salmon has 20.5g of protein.

Does pine nut or salmon contain more iron?
Pine nut is an abundant source of iron and it has 13 times more iron than salmon - pine nut has 5.5mg of iron in 100 grams and salmon has 0.38mg of iron.

Does pine nut or salmon contain more potassium?
Both pine nut and salmon are high in potassium. Pine nut has 60% more potassium than salmon - pine nut has 597mg of potassium in 100 grams and salmon has 366mg of potassium.