How many calories are in one cup of pine nut?

Pine nut has 909 calories per cup or 673 calories for every 100 grams. Most of its calories are from fat.

How much protein is in one cup of pine nut?

An excellent source of protein, a single cup of Pine Nut contains 37% of recommended daily values or 18.5 grams of protein. However, the protein in pine nut is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in pine nut?

Pine nut is an excellent source of many nutrients, including dietary fiber, protein, iron, magnesium, potassium, thiamin, niacin and Vitamin E. It also contains significant amounts of riboflavin and Vitamin K.

Does pine nut contain omega 3 fatty acids?

Pine nut is a source of healthy omega-3 fatty acids, containing a total of 0.22 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does pine nut contain antioxidants?

Pine nut contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to pine nut in cooking?

Pistachio and almonds are similar to, or commonly paired with pine nut in cooking and recipes.

Food with Nutrition Similar to Pine Nut

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Summary
Similar nuts
Similar plants
Similar sweets
Similar baked

Pine Nut source

Similar to Pine Nut

A common and very nutrient dense nut, pine nut is an excellent source of dietary fiber, protein, iron and potassium. It is also a good source of Vitamin E, thiamin and niacin. One cup of dried pine nut contains about 909 calories.

Granola, cashews and dijon mustard are similar to pine nut nutritionally. Other similar foods include brazil nut, chocolate hazelnut spread and edamame.

We compared the key nutrients in pine nut (Vitamin E, thiamin, niacin, dietary fiber, protein, iron and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Granola, Cashews, Hazelnut, Brazil Nut, Hemp Seeds, Walnut, Almonds, , Sesame Seeds, Pistachio, Cornmeal, Mung Bean, Peanuts, Sunflower Seeds

plants and vegetables: Dijon Mustard, Edamame, Lima Beans, Peas

sweets: Chocolate Hazelnut Spread

baked goods: Graham Crackers

The details of the top 20 foods most nutritionally similar to pine nut are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to pine nut. Granola, cashews, hazelnut, brazil nut and hemp seeds are all high in Vitamin E, thiamin, niacin, dietary fiber, protein, iron and or potassium.

Granola

Similarity: > 90%

Granola is high in many of the same nutrients as pine nut, including dietary fiber, protein, Vitamin E and iron. Moreover, granola contains more Vitamin A, calcium, riboflavin and pantothenic acid than pine nut.

For 100 grams of pine nut and granola:

Pine Nut (3/4 cup)		Granola (7/8 cup)
9.3	Vitamin E (MG)	11
0.36	thiamin (MG)	0.55
4.4	niacin (MG)	2.7
3.7	dietary fiber (G)	8.9
14	protein (G)	14
5.5	iron (MG)	4
597	potassium (MG)	539

However, pine nut does contain more niacin than granola by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	489
3.6	sugar (G)	20
4.9	saturated fat (G)	4
0	trans fat (G)	0.02
0.8	Vitamin C (MG)	1.2
1	Vitamin A (UG)	1
9.3	Vitamin E (MG)	11
16	calcium (MG)	76
0.23	riboflavin (MG)	0.35
0.31	pantothenic acid (MG)	0.75
0.09	Vitamin B6 (MG)	0.37
34	folate (UG)	84

0.933 | 0.933 | 7.62 Complete Comparison:
Granola vs. Pine Nut

Cashews

Similarity: > 90%

Cashews are high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Also, cashews contains more calcium, pantothenic acid and Vitamin B6 than pine nut.

For 100 grams of pine nut and cashews:

Pine Nut (3/4 cup)		Cashews (3.5 ounces)
9.3	Vitamin E (MG)	0.9
0.36	thiamin (MG)	0.42
4.4	niacin (MG)	1.1
3.7	dietary fiber (G)	3.3
14	protein (G)	18
5.5	iron (MG)	6.7
597	potassium (MG)	660

However, pine nut does contain more Vitamin E, riboflavin and niacin than cashews by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	553
3.6	sugar (G)	5.9
4.9	saturated fat (G)	7.8
0.8	Vitamin C (MG)	0.5
1	Vitamin A (UG)	0
9.3	Vitamin E (MG)	0.9
16	calcium (MG)	37
0.23	riboflavin (MG)	0.06
0.31	pantothenic acid (MG)	0.86
0.09	Vitamin B6 (MG)	0.42
34	folate (UG)	25

0.927 | 0.927 | 7.58 Complete Comparison:
Cashews vs. Pine Nut

Hazelnut

Similarity: > 90%

Hazelnut is high in many of the same nutrients as pine nut, including dietary fiber, protein, Vitamin E and iron. Moreover, hazelnut contains more Vitamin C, calcium, pantothenic acid, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and hazelnut:

Pine Nut (3/4 cup)		Hazelnut (3.5 ounces)
9.3	Vitamin E (MG)	15
0.36	thiamin (MG)	0.34
4.4	niacin (MG)	2.1
3.7	dietary fiber (G)	9.4
14	protein (G)	15
5.5	iron (MG)	4.4
597	potassium (MG)	755

However, pine nut does contain more riboflavin and niacin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	646
3.6	sugar (G)	4.9
4.9	saturated fat (G)	4.5
0.8	Vitamin C (MG)	3.8
1	Vitamin A (UG)	3
9.3	Vitamin E (MG)	15
16	calcium (MG)	123
0.23	riboflavin (MG)	0.12
0.31	pantothenic acid (MG)	0.92
0.09	Vitamin B6 (MG)	0.62
34	folate (UG)	88

0.911 | 0.911 | 7.63 Complete Comparison:
Hazelnut vs. Pine Nut

Brazil Nut

Similarity: > 90%

Brazil nut is high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Also, brazil nut contains more calcium than pine nut.

For 100 grams of pine nut and brazil nut:

Pine Nut (3/4 cup)		Brazil Nut (3/4 cup)
9.3	Vitamin E (MG)	5.7
0.36	thiamin (MG)	0.62
4.4	niacin (MG)	0.3
3.7	dietary fiber (G)	7.5
14	protein (G)	14
5.5	iron (MG)	2.4
597	potassium (MG)	659

However, pine nut does contain more Vitamin E, riboflavin and niacin than brazil nut by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	659
3.6	sugar (G)	2.3
4.9	saturated fat (G)	16
0.8	Vitamin C (MG)	0.7
1	Vitamin A (UG)	0
9.3	Vitamin E (MG)	5.7
16	calcium (MG)	160
0.23	riboflavin (MG)	0.04
0.31	pantothenic acid (MG)	0.18
0.09	Vitamin B6 (MG)	0.1
34	folate (UG)	22

0.899 | 0.899 | 7.9 Complete Comparison:
Brazil Nut vs. Pine Nut

Hemp Seeds

Similarity: 89%

Hemp seeds are high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Moreover, hemp seeds contains more Vitamin A, calcium, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and hemp seeds:

Pine Nut (3/4 cup)		Hemp Seeds (10 tbsps)
9.3	Vitamin E (MG)	0.8
0.36	thiamin (MG)	1.3
4.4	niacin (MG)	9.2
3.7	dietary fiber (G)	4
14	protein (G)	32
5.5	iron (MG)	8
597	potassium (MG)	1200

However, pine nut does contain more Vitamin E and pantothenic acid than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	553
3.6	sugar (G)	1.5
4.9	saturated fat (G)	4.6
0.8	Vitamin C (MG)	0.5
1	Vitamin A (UG)	1
9.3	Vitamin E (MG)	0.8
16	calcium (MG)	70
0.23	riboflavin (MG)	0.29
0.31	pantothenic acid (MG)	0
0.09	Vitamin B6 (MG)	0.6
34	folate (UG)	110

0.886 | 0.886 | 9.61 Complete Comparison:
Hemp Seeds vs. Pine Nut

Walnut

Similarity: 88%

Walnut is high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Moreover, walnut contains more Vitamin A, calcium, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and walnut:

Pine Nut (3/4 cup)		Walnut (7/8 cup)
9.3	Vitamin E (MG)	0.7
0.36	thiamin (MG)	0.34
4.4	niacin (MG)	1.1
3.7	dietary fiber (G)	6.7
14	protein (G)	15
5.5	iron (MG)	2.9
597	potassium (MG)	441

However, pine nut does contain more Vitamin E, riboflavin and niacin than walnut by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	654
3.6	sugar (G)	2.6
4.9	saturated fat (G)	6.1
0.8	Vitamin C (MG)	1.3
1	Vitamin A (UG)	1
9.3	Vitamin E (MG)	0.7
16	calcium (MG)	98
0.23	riboflavin (MG)	0.15
0.31	pantothenic acid (MG)	0.57
0.09	Vitamin B6 (MG)	0.54
34	folate (UG)	98

0.875 | 0.875 | 6.28 Complete Comparison:
Walnut vs. Pine Nut

Almonds

Similarity: 87%

Almonds are high in many of the same nutrients as pine nut, including dietary fiber, protein, Vitamin E and iron. Also, almonds contains more calcium and riboflavin than pine nut.

For 100 grams of pine nut and almonds:

Pine Nut (3/4 cup)		Almonds (3/4 cup)
9.3	Vitamin E (MG)	26
0.36	thiamin (MG)	0.21
4.4	niacin (MG)	3.6
3.7	dietary fiber (G)	13
14	protein (G)	21
5.5	iron (MG)	3.7
597	potassium (MG)	733

However, pine nut does contain more Vitamin C and thiamin than almonds by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	579
3.6	sugar (G)	4.4
4.9	saturated fat (G)	3.8
0	trans fat (G)	0.02
0.8	Vitamin C (MG)	0
1	Vitamin A (UG)	0
9.3	Vitamin E (MG)	26
16	calcium (MG)	269
0.23	riboflavin (MG)	1.1
0.31	pantothenic acid (MG)	0.47
0.09	Vitamin B6 (MG)	0.14
34	folate (UG)	44

0.873 | 0.873 | 8.65 Complete Comparison:
Almonds vs. Pine Nut

Similarity: 87%

is high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Also, contains more Vitamin B6 than pine nut.

For 100 grams of pine nut and :

Pine Nut (3/4 cup)		(5/8 cup)
9.3	Vitamin E (MG)	0.49
0.36	thiamin (MG)	0.39
4.4	niacin (MG)	3.6
3.7	dietary fiber (G)	7.3
14	protein (G)	9.4
5.5	iron (MG)	2.7
597	potassium (MG)	287

A higher water content, is less nutritionally dense than pine nut. Pine nut does contain more Vitamin C, Vitamin E and calcium than by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	365
3.6	sugar (G)	0.64
4.9	saturated fat (G)	0.67
0.8	Vitamin C (MG)	0
1	Vitamin A (UG)	11
9.3	Vitamin E (MG)	0.49
16	calcium (MG)	7
0.23	riboflavin (MG)	0.2
0.31	pantothenic acid (MG)	0.42
0.09	Vitamin B6 (MG)	0.62
34	folate (UG)	19

0.867 | 0.867 | 0 Complete Comparison:
vs. Pine Nut

Sesame Seeds

Similarity: 86%

Sesame seeds are high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Also, sesame seeds contains more calcium, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and sesame seeds:

Pine Nut (3/4 cup)		Sesame Seeds (3.5 ounces)
9.3	Vitamin E (MG)	0
0.36	thiamin (MG)	0.8
4.4	niacin (MG)	4.6
3.7	dietary fiber (G)	14
14	protein (G)	17
5.5	iron (MG)	15
597	potassium (MG)	475

However, pine nut does contain more Vitamin C and Vitamin E than sesame seeds by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	565
3.6	sugar (G)	0
4.9	saturated fat (G)	6.7
0.8	Vitamin C (MG)	0
1	Vitamin A (UG)	0
9.3	Vitamin E (MG)	0
16	calcium (MG)	989
0.23	riboflavin (MG)	0.25
0.31	pantothenic acid (MG)	0.05
0.09	Vitamin B6 (MG)	0.8
34	folate (UG)	98

0.861 | 0.861 | 10.64 Complete Comparison:
Sesame Seeds vs. Pine Nut

Pistachio

Similarity: 86%

Pistachio is high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Also, pistachio contains more calcium and Vitamin B6 than pine nut.

For 100 grams of pine nut and pistachio:

Pine Nut (3/4 cup)		Pistachio (7/8 cup)
9.3	Vitamin E (MG)	2.2
0.36	thiamin (MG)	0.7
4.4	niacin (MG)	1.4
3.7	dietary fiber (G)	10
14	protein (G)	21
5.5	iron (MG)	4
597	potassium (MG)	1007

However, pine nut does contain more Vitamin E and niacin than pistachio by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	572
3.6	sugar (G)	7.7
4.9	saturated fat (G)	5.6
0.8	Vitamin C (MG)	3
1	Vitamin A (UG)	13
9.3	Vitamin E (MG)	2.2
16	calcium (MG)	107
0.23	riboflavin (MG)	0.23
0.31	pantothenic acid (MG)	0.51
0.09	Vitamin B6 (MG)	1.1
34	folate (UG)	51

0.86 | 0.86 | 7.29 Complete Comparison:
Pistachio vs. Pine Nut

Cornmeal

Similarity: 86%

Cornmeal is high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and cornmeal:

Pine Nut (3/4 cup)		Cornmeal (7/8 cup)
9.3	Vitamin E (MG)	0.37
0.36	thiamin (MG)	0.3
4.4	niacin (MG)	2.5
3.7	dietary fiber (G)	9.4
14	protein (G)	9.9
5.5	iron (MG)	3
597	potassium (MG)	322

However, pine nut does contain more Vitamin C, Vitamin E, calcium and riboflavin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	384
3.6	sugar (G)	1.6
4.9	saturated fat (G)	1
0.8	Vitamin C (MG)	0
1	Vitamin A (UG)	0
9.3	Vitamin E (MG)	0.37
16	calcium (MG)	6
0.23	riboflavin (MG)	0.09
0.31	pantothenic acid (MG)	0.6
0.09	Vitamin B6 (MG)	0.59
34	folate (UG)	34

0.859 | 0.859 | 4.2 Complete Comparison:
Cornmeal vs. Pine Nut

Mung Bean

Similarity: 86%

Mung bean is high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Moreover, mung bean contains more Vitamin C, calcium, pantothenic acid, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and mung bean:

Pine Nut (3/4 cup)		Mung Bean (1/2 cup)
9.3	Vitamin E (MG)	0.51
0.36	thiamin (MG)	0.62
4.4	niacin (MG)	2.3
3.7	dietary fiber (G)	16
14	protein (G)	24
5.5	iron (MG)	6.7
597	potassium (MG)	1246

However, pine nut does contain more Vitamin E and niacin than mung bean by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	347
3.6	sugar (G)	6.6
4.9	saturated fat (G)	0.35
0.8	Vitamin C (MG)	4.8
1	Vitamin A (UG)	6
9.3	Vitamin E (MG)	0.51
16	calcium (MG)	132
0.23	riboflavin (MG)	0.23
0.31	pantothenic acid (MG)	1.9
0.09	Vitamin B6 (MG)	0.38
34	folate (UG)	625

0.858 | 0.858 | 7.63 Complete Comparison:
Mung Bean vs. Pine Nut

Peanuts

Similarity: 85%

Peanuts are high in many of the same nutrients as pine nut, including dietary fiber, protein, potassium and niacin. Moreover, peanuts contains more calcium, pantothenic acid, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and peanuts:

Pine Nut (3/4 cup)		Peanuts (5/8 cup)
9.3	Vitamin E (MG)	4.9
0.36	thiamin (MG)	0.15
4.4	niacin (MG)	14
3.7	dietary fiber (G)	8.4
14	protein (G)	24
5.5	iron (MG)	1.6
597	potassium (MG)	634

However, pine nut does contain more Vitamin C, Vitamin E, iron and thiamin than peanuts by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	587
3.6	sugar (G)	4.9
4.9	saturated fat (G)	7.7
0	trans fat (G)	0.03
0.8	Vitamin C (MG)	0
1	Vitamin A (UG)	0
9.3	Vitamin E (MG)	4.9
16	calcium (MG)	58
0.23	riboflavin (MG)	0.2
0.31	pantothenic acid (MG)	1
0.09	Vitamin B6 (MG)	0.47
34	folate (UG)	97

0.854 | 0.854 | 7.45 Complete Comparison:
Peanuts vs. Pine Nut

Sunflower Seeds

Similarity: 85%

Sunflower seeds are high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Moreover, sunflower seeds contains more calcium, pantothenic acid, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and sunflower seeds:

Pine Nut (3/4 cup)		Sunflower Seeds (3/4 cup)
9.3	Vitamin E (MG)	0
0.36	thiamin (MG)	0.33
4.4	niacin (MG)	4.2
3.7	dietary fiber (G)	12
14	protein (G)	17
5.5	iron (MG)	6.8
597	potassium (MG)	491

However, pine nut does contain more Vitamin E than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	619
3.6	sugar (G)	0
4.9	saturated fat (G)	6
0.8	Vitamin C (MG)	1.4
1	Vitamin A (UG)	0
9.3	Vitamin E (MG)	0
16	calcium (MG)	57
0.23	riboflavin (MG)	0.29
0.31	pantothenic acid (MG)	7.1
0.09	Vitamin B6 (MG)	0.81
34	folate (UG)	238

0.849 | 0.849 | 8.9 Complete Comparison:
Sunflower Seeds vs. Pine Nut

plants and vegetables

Several plants and vegetables offer similar nutrients to pine nut including dijon mustard, edamame, lima beans and peas.

Dijon Mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Moreover, dijon mustard contains more Vitamin C, calcium, pantothenic acid, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and dijon mustard:

Pine Nut (3/4 cup)		Dijon Mustard (50 tsps)
9.3	Vitamin E (MG)	5.1
0.36	thiamin (MG)	0.81
4.4	niacin (MG)	4.7
3.7	dietary fiber (G)	12
14	protein (G)	26
5.5	iron (MG)	9.2
597	potassium (MG)	738

However, pine nut does contain more Vitamin E than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	508
3.6	sugar (G)	6.8
4.9	saturated fat (G)	2
0.8	Vitamin C (MG)	7.1
1	Vitamin A (UG)	2
9.3	Vitamin E (MG)	5.1
16	calcium (MG)	266
0.23	riboflavin (MG)	0.26
0.31	pantothenic acid (MG)	0.81
0.09	Vitamin B6 (MG)	0.4
34	folate (UG)	162

0.918 | 0.918 | 10.48 Complete Comparison:
Dijon Mustard vs. Pine Nut

Edamame

Similarity: 89%

Edamame is high in many of the same nutrients as pine nut, including dietary fiber, protein, iron and potassium. Also, edamame contains more Vitamin C, calcium and folate than pine nut.

For 100 grams of pine nut and edamame:

Pine Nut (3/4 cup)		Edamame (5/8 cup)
9.3	Vitamin E (MG)	0.68
0.36	thiamin (MG)	0.2
4.4	niacin (MG)	0.92
3.7	dietary fiber (G)	5.2
14	protein (G)	12
5.5	iron (MG)	2.3
597	potassium (MG)	436

A higher water content, edamame is less nutritionally dense than pine nut. Pine nut does contain more Vitamin E, thiamin, riboflavin and niacin than edamame by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	121
3.6	sugar (G)	2.2
4.9	saturated fat (G)	0.62
0	trans fat (G)	0.01
0.8	Vitamin C (MG)	6.1
1	Vitamin A (UG)	15
9.3	Vitamin E (MG)	0.68
16	calcium (MG)	63
0.23	riboflavin (MG)	0.16
0.31	pantothenic acid (MG)	0.4
0.09	Vitamin B6 (MG)	0.1
34	folate (UG)	311

0.888 | 0.888 | 3.97 Complete Comparison:
Edamame vs. Pine Nut

Lima Beans

Similarity: 88%

Lima beans are also high in dietary fiber, iron and potassium. Moreover, lima beans contains more Vitamin C, calcium, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and lima beans:

Pine Nut (3/4 cup)		Lima Beans (5/8 cup)
9.3	Vitamin E (MG)	0.32
0.36	thiamin (MG)	0.22
4.4	niacin (MG)	1.5
3.7	dietary fiber (G)	4.9
14	protein (G)	6.8
5.5	iron (MG)	3.1
597	potassium (MG)	467

A higher water content, lima beans is less nutritionally dense than pine nut. Pine nut does contain more protein, Vitamin E, thiamin and riboflavin than lima beans by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	113
3.6	sugar (G)	1.5
4.9	saturated fat (G)	0.2
0.8	Vitamin C (MG)	23
1	Vitamin A (UG)	10
9.3	Vitamin E (MG)	0.32
16	calcium (MG)	34
0.23	riboflavin (MG)	0.1
0.31	pantothenic acid (MG)	0.25
0.09	Vitamin B6 (MG)	0.2
34	folate (UG)	34

0.879 | 0.879 | 3.18 Complete Comparison:
Lima Beans vs. Pine Nut

Peas

Similarity: 87%

Peas are also high in dietary fiber and potassium. Moreover, peas contains more Vitamin C, Vitamin A, calcium, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and peas:

Pine Nut (3/4 cup)		Peas (3/4 cup)
9.3	Vitamin E (MG)	0.13
0.36	thiamin (MG)	0.27
4.4	niacin (MG)	2.1
3.7	dietary fiber (G)	5.7
14	protein (G)	5.4
5.5	iron (MG)	1.5
597	potassium (MG)	244

A higher water content, peas is less nutritionally dense than pine nut. Pine nut does contain more protein, Vitamin E and iron than peas by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	81
3.6	sugar (G)	5.7
4.9	saturated fat (G)	0.07
0.8	Vitamin C (MG)	40
1	Vitamin A (UG)	38
9.3	Vitamin E (MG)	0.13
16	calcium (MG)	25
0.23	riboflavin (MG)	0.13
0.31	pantothenic acid (MG)	0.1
0.09	Vitamin B6 (MG)	0.17
34	folate (UG)	65

0.869 | 0.869 | 3.03 Complete Comparison:
Peas vs. Pine Nut

sweets

Chocolate Hazelnut Spread

Similarity: 89%

Chocolate hazelnut spread is also high in dietary fiber, iron and potassium. Also, chocolate hazelnut spread contains more Vitamin A, calcium and Vitamin B12 than pine nut.

For 100 grams of pine nut and chocolate hazelnut spread:

Pine Nut (3/4 cup)		Chocolate Hazelnut Spread (2.75 servings)
9.3	Vitamin E (MG)	5
0.36	thiamin (MG)	0.09
4.4	niacin (MG)	0.43
3.7	dietary fiber (G)	5.4
14	protein (G)	5.4
5.5	iron (MG)	4.4
597	potassium (MG)	407

A higher water content, chocolate hazelnut spread is less nutritionally dense than pine nut. Pine nut does contain more protein, Vitamin C, Vitamin E, thiamin and niacin than chocolate hazelnut spread by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	539
3.6	sugar (G)	54
4.9	saturated fat (G)	28
0.8	Vitamin C (MG)	0
1	Vitamin A (UG)	1
9.3	Vitamin E (MG)	5
16	calcium (MG)	108
0.23	riboflavin (MG)	0.17
0.31	pantothenic acid (MG)	0.36
0.09	Vitamin B6 (MG)	0.08
34	folate (UG)	14
0	Vitamin B12 (UG)	0.27

0.892 | 0.892 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Pine Nut

baked goods

Graham Crackers

Similarity: 88%

Graham crackers are also high in dietary fiber, iron and niacin. Moreover, graham crackers contains more calcium, riboflavin, Vitamin B6 and folate than pine nut.

For 100 grams of pine nut and graham crackers:

Pine Nut (3/4 cup)		Graham Crackers (3.5 ounces)
9.3	Vitamin E (MG)	1.5
0.36	thiamin (MG)	0.27
4.4	niacin (MG)	4.4
3.7	dietary fiber (G)	3.4
14	protein (G)	6.7
5.5	iron (MG)	3.8
597	potassium (MG)	170

A higher water content, graham crackers is less nutritionally dense than pine nut. Pine nut does contain more protein, Vitamin C, Vitamin E and potassium than graham crackers by weight.

Here is a comparison of the rest of nutrients:

673	calories (KCAL)	430
3.6	sugar (G)	25
4.9	saturated fat (G)	1.6
0	trans fat (G)	0.06
0.8	Vitamin C (MG)	0
1	Vitamin A (UG)	0
9.3	Vitamin E (MG)	1.5
16	calcium (MG)	77
0.23	riboflavin (MG)	0.32
0.31	pantothenic acid (MG)	0.42
0.09	Vitamin B6 (MG)	0.16
34	folate (UG)	91

0.878 | 0.878 | 4.05 Complete Comparison:
Graham Crackers vs. Pine Nut

Other Nutritional Substitutes

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