Pine Nut vs. Sweet Potatoes
Nutrition comparison of Pine Nut and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and sweet potatoes:
- Both sweet potatoes and pine nut are high in dietary fiber and potassium.
- Pine nut has more thiamin, riboflavin, niacin and folate, however, sweet potato contains more pantothenic acid and Vitamin B6.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
- Sweet potato has signficantly less saturated fat than pine nut.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and sweet potato has 87% less calories than pine nut - sweet potato has 86 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is much lighter in carbs, much heavier in fat and similar to sweet potatoes for protein. Pine nut has a macronutrient ratio of 8:7:85 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Sweet Potatoes | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 7% | 92% |
| Fat | 85% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 35% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both sweet potatoes and pine nut are high in dietary fiber. Pine nut has 23% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Sweet potatoes and pine nut contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 772% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Sweet potato has signficantly less saturated fat than pine nut - sweet potato has 0.02g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and pine nut contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than pine nut - sweet potato has 709ug 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 34 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 28 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin and folate, however, sweet potato contains more pantothenic acid and Vitamin B6.
| Pine Nut | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.364 MG | 0.078 MG |
| Riboflavin | 0.227 MG | 0.061 MG |
| Niacin | 4.387 MG | 0.557 MG |
| Pantothenic acid | 0.313 MG | 0.8 MG |
| Vitamin B6 | 0.094 MG | 0.209 MG |
| Folate | 34 UG | 11 UG |
Minerals
calcium
Sweet potato has 88% more calcium than pine nut - sweet potato has 30mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 807% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both sweet potatoes and pine nut are high in potassium. Pine nut has 77% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and pine nut has 597mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Pine Nut | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 17 UG | 8509 UG |
| lutein + zeaxanthin | 9 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Pine Nut | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.001 G |
| Total | 0.164 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than sweet potato per 100 grams.
| Pine Nut | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.013 G |
| Total | 33.202 G | 0.013 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: Pine Nut (Nuts, pine nuts, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Pine Nut g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 sweet potatoes or pine nut contain more calories in 100 grams?Pine nut is high in calories and sweet potato has 90% less calories than pine nut - sweet potato has 86 calories in 100g and pine nut has 673 calories.
Does sweet potatoes or pine nut have more carbohydrates?
By weight, pine nut has 40% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does sweet potatoes or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 810% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does sweet potatoes or pine nut contain more potassium?
Both sweet potatoes and pine nut are high in potassium. Pine nut has 80% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and pine nut has 597mg of potassium.