Whole Wheat Bread vs. Pine Nut
Nutrition comparison of Whole Wheat Bread and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and pine nut:
- Both whole wheat bread and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Pine nut is a great source of Vitamin E.
- Whole wheat bread has more Vitamin B6 and folate.
- Whole wheat bread has signficantly less saturated fat than pine nut.
- Whole wheat bread is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and pine nut are high in calories. Pine nut has 154% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pine nut has 673 calories.
| Whole Wheat Bread | Pine Nut | |
|---|---|---|
| Protein | 20% | 8% |
| Carbohydrates | 65% | 7% |
| Fat | 14% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and pine nut has 70% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both whole wheat bread and pine nut are high in dietary fiber. Whole wheat bread has 100% more dietary fiber than pine nut - whole wheat bread has 7.4g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Whole wheat bread and pine nut contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both whole wheat bread and pine nut are high in protein. Whole wheat bread is very similar to whole wheat bread for protein - whole wheat bread has 13.4g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Whole wheat bread has signficantly less saturated fat than pine nut - whole wheat bread has 0.87g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and pine nut contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and whole wheat bread contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 24 times more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 37 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Whole wheat bread has more Vitamin B6 and folate. Both whole wheat bread and pine nut contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Whole Wheat Bread | Pine Nut | |
|---|---|---|
| Thiamin | 0.279 MG | 0.364 MG |
| Riboflavin | 0.131 MG | 0.227 MG |
| Niacin | 4.042 MG | 4.387 MG |
| Pantothenic acid | 0.336 MG | 0.313 MG |
| Vitamin B6 | 0.263 MG | 0.094 MG |
| Folate | 75 UG | 34 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 544% more calcium than pine nut - whole wheat bread has 103mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both whole wheat bread and pine nut are high in iron. Pine nut has 121% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both whole wheat bread and pine nut are high in potassium. Pine nut has 160% more potassium than whole wheat bread - whole wheat bread has 230mg 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, both whole wheat bread and pine nut contain small amounts of beta-carotene.
| Whole Wheat Bread | Pine Nut | |
|---|---|---|
| beta-carotene | 1 UG | 17 UG |
| lutein + zeaxanthin | 94 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.164 G |
| Total | 0.205 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 1.667 G | 33.15 G |
| Total | 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pine Nut (Nuts, pine nuts, dried) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Pine Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 % |
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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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 whole wheat bread or pine nut contain more calories in 100 grams?Both whole wheat bread and pine nut are high in calories. Pine nut has 150% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and pine nut has 673 calories.
Does whole wheat bread or pine nut have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pine nut has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does whole wheat bread or pine nut contain more calcium?
Whole wheat bread is a rich source of calcium and it has 540% more calcium than pine nut - whole wheat bread has 103mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does whole wheat bread or pine nut contain more iron?
Both whole wheat bread and pine nut are high in iron. Pine nut has 120% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does whole wheat bread or pine nut contain more potassium?
Both whole wheat bread and pine nut are high in potassium. Pine nut has 160% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and pine nut has 597mg of potassium.