Pine Nut vs. Salt
Nutrition comparison of Pine Nut and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and salt:
- Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber, iron, potassium and protein.
- Salt has signficantly less saturated fat than pine nut.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and salt has less calories than pine nut - pine nut has 673 calories per 100 grams and salt does not contain significant amounts.
| Pine Nut | Salt | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 7% | ~ |
| Fat | 85% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Salt has less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than salt - pine nut has 3.7g of dietary fiber per 100 grams and salt does not contain significant amounts.
sugar
Salt has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Pine nut is an excellent source of protein and it has more protein than salt - pine nut has 13.7g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Salt has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than salt - pine nut has 0.8mg of Vitamin C per 100 grams and salt does not contain significant amounts.
Vitamin A
Pine nut and salt contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than salt - pine nut has 9.3mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than salt - pine nut has 53.9ug of Vitamin K per 100 grams and salt does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pine Nut | Salt | |
|---|---|---|
| Thiamin | 0.364 MG | ~ |
| Riboflavin | 0.227 MG | ~ |
| Niacin | 4.387 MG | ~ |
| Pantothenic acid | 0.313 MG | ~ |
| Vitamin B6 | 0.094 MG | ~ |
| Folate | 34 UG | ~ |
Minerals
calcium
Pine nut and salt contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Pine nut is an excellent source of iron and it has 15 times more iron than salt - pine nut has 5.5mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Pine nut is an excellent source of potassium and it has 73 times more potassium than salt - pine nut has 597mg of potassium per 100 grams and salt has 8mg of potassium.
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 135g
(
cup
)
|
Daily Values (%) |
Salt 292g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 909KCAL 45% |
|
>999% | calories | 5% |
|
||
| 18G 7% |
|
>999% | carbohydrates | 5% |
|
||
| 5G 20% |
|
>999% | dietary fiber | 5% |
|
||
| 4.8G | >999% | sugar | 5% | ||||
| 92G 144% |
|
>999% | total fat | 5% |
|
||
| 6.6G 37% |
|
>999% | saturated fat | 5% |
|
||
| 25G | >999% | monounsaturated fat | 5% | ||||
| 46G | >999% | polyunsaturated fat | 5% | ||||
| 2.7MG 0.2% |
|
5% | sodium | >999% |
|
113173MG 7545% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.4UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
| 1.1MG 1% |
|
>999% | Vitamin C | 5% |
|
||
| 22MG 2% |
|
5% | calcium | 218% |
|
70MG 7% | |
| 7.5MG 42% |
|
681% | iron | 5% |
|
0.96MG 5% | |
| 339MG 109% |
|
>999% | magnesium | 5% |
|
2.9MG 1% | |
| 806MG 35% |
|
>999% | potassium | 5% |
|
23MG 1% | |
| 0.49MG 45% |
|
>999% | thiamin (Vit B1) | 5% |
|
||
| 0.31MG 28% |
|
>999% | riboflavin (Vit B2) | 5% |
|
||
| 5.9MG 42% |
|
>999% | niacin (Vit B3) | 5% |
|
||
| 0.13MG 10% |
|
>999% | Vitamin B6 | 5% |
|
||
| 0.42MG 9% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 46UG 12% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 13MG 84% |
|
>999% | Vitamin E | 5% |
|
||
| 73UG 81% |
|
>999% | Vitamin K | 5% |
|
||
| 18G 37% |
|
>999% | protein | 5% |
|
||
| 75MG 18% |
|
>999% | choline | 5% |
|
||
| 1.8MG 149% |
|
>999% | copper | 5% |
|
0.09MG 7% | |
|
|
5% | fluoride | >999% |
|
5.8UG 0.2% | ||
| 12MG 660% |
|
>999% | manganese | 5% |
|
0.29MG 16% | |
| 776MG 111% |
|
>999% | phosphorus | 5% |
|
||
| 0.95UG 2% |
|
228% | selenium | 5% |
|
0.29UG 1% | |
| 8.7MG 109% |
|
>999% | zinc | 5% |
|
0.29MG 4% | |
| 3.1G | 434% | Water | 5% | 0.58G | |||
| 1.9G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does pine nut or salt contain more calories in 100 grams?Pine nut is high in calories and salt has less calories than pine nut - pine nut has 673 calories in 100g and salt does not contain significant amounts.
Does pine nut or salt contain more iron?
Pine nut is an abundant source of iron and it has 15 times more iron than salt - pine nut has 5.5mg of iron in 100 grams and salt has 0.33mg of iron.
Does pine nut or salt contain more potassium?
Pine nut is a rich source of potassium and it has 73 times more potassium than salt - pine nut has 597mg of potassium in 100 grams and salt has 8mg of potassium.