Sesame Oil vs. Pine Nut

Nutrition comparison of Sesame Oil and Pine Nut


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

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

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

  • Both pine nut and sesame oil are high in calories.
  • 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.
Detailed nutritional comparison of sesame oil 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: Sesame Oil (Oil, sesame, salad or cooking) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Pine Nut src

Calories and Carbs

calories

Both pine nut and sesame oil are high in calories. Sesame oil has 31% more calories than pine nut - pine nut has 673 calories per 100 grams and sesame oil has 884 calories.

For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and heavier in fat compared to pine nut per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Pine Nut
Protein ~ 8%
Carbohydrates ~ 7%
Fat 100% 85%
Alcohol ~ ~

carbohydrates

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

dietary fiber

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

sugar

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

Protein

protein

Pine nut is an excellent source of protein and it has more protein than sesame oil - pine nut has 13.7g of protein per 100 grams and sesame oil does not contain significant amounts.

Fat

saturated fat

Sesame oil is high in saturated fat and pine nut has 66% less saturated fat than sesame oil - pine nut has 4.9g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Pine nut and sesame oil contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.

Vitamin E

Pine nut is a great source of Vitamin E and it has 566% more Vitamin E than sesame oil - pine nut has 9.3mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.

Vitamin K

Pine nut has 296% more Vitamin K than sesame oil - pine nut has 53.9ug of Vitamin K per 100 grams and sesame oil has 13.6ug of Vitamin K.

The B Vitamins

Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Sesame Oil Pine Nut
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 has more calcium than sesame oil - pine nut has 16mg of calcium per 100 grams and sesame oil does not contain significant amounts.

iron

Pine nut is an excellent source of iron and it has more iron than sesame oil - pine nut has 5.5mg of iron per 100 grams and sesame oil does not contain significant amounts.

potassium

Pine nut is an excellent source of potassium and it has more potassium than sesame oil - pine nut has 597mg of potassium per 100 grams and sesame oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both sesame oil and pine nut contain significant amounts of alpha linoleic acid (ALA).

Sesame Oil Pine Nut
alpha linoleic acid 0.3 G 0.164 G
Total 0.3 G 0.164 G

omega 6s

Comparing omega-6 fatty acids, both sesame oil and pine nut contain significant amounts of linoleic acid.

Sesame Oil Pine Nut
linoleic acid 41.3 G 33.15 G
other omega 6 ~ 0.052 G
Total 41.3 G 33.202 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: Sesame Oil (Oil, sesame, salad or cooking) and Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does pine nut or sesame oil contain more calories in 100 grams?
Both pine nut and sesame oil are high in calories. Sesame oil has 30% more calories than pine nut - pine nut has 673 calories in 100g and sesame oil has 884 calories.

Does pine nut or sesame oil contain more iron?
Pine nut is an abundant source of iron and it has more iron than sesame oil - pine nut has 5.5mg of iron in 100 grams and sesame oil does not contain significant amounts.

Does pine nut or sesame oil contain more potassium?
Pine nut is a rich source of potassium and it has more potassium than sesame oil - pine nut has 597mg of potassium in 100 grams and sesame oil does not contain significant amounts.

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