Peanuts vs pine nuts: which is healthier?
Peanuts are more nutrient-dense, scoring 42/100 against 35/100 for pine nuts. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Peanuts
567 kcal per 100 g. 1 oz: 28 g
Higher scorePine nuts
673 kcal per 100 g. 1 tbsp: 9 g
Which to pick for your goal
- Fewer caloriesPeanuts567 vs 673 kcal per 100 g
- More proteinPeanuts26 vs 14 g per 100 g
- More fiberPeanuts8.5 vs 3.7 g per 100 g
- Less sugarPine nuts4.7 vs 3.6 g per 100 g
- More potassiumPeanuts705 vs 597 mg per 100 g
- Less saturated fatPine nuts6.3 vs 4.9 g per 100 g
Nutrition side by side
| Nutrient | Peanuts, 100 g | Pine nuts, 100 g | Peanuts, 28 g | Pine nuts, 9 g |
|---|---|---|---|---|
| Calories | 567 kcal | 673 kcal | 159 kcal | 61 kcal |
| Protein | 26 g | 14 g | 7.2 g | 1.2 g |
| Carbohydrates | 16 g | 13 g | 4.5 g | 1.2 g |
| Sugars | 4.7 g | 3.6 g | 1.3 g | 0.3 g |
| Fiber | 8.5 g | 3.7 g | 2.4 g | 0.3 g |
| Fat | 49 g | 68 g | 14 g | 6.2 g |
| Saturated fat | 6.3 g | 4.9 g | 1.8 g | 0.4 g |
| Vitamin C | 0 mg | 0.8 mg | 0 mg | <0.1 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | <0.1 µg |
| Potassium | 705 mg | 597 mg | 197 mg | 54 mg |
| Iron | 4.6 mg | 5.5 mg | 1.3 mg | 0.5 mg |
| Calcium | 92 mg | 16 mg | 26 mg | 1.4 mg |
| Magnesium | 168 mg | 251 mg | 47 mg | 23 mg |
| Sodium | 18 mg | 2 mg | 5 mg | 0.2 mg |
Last updated . Scores use the HowHealthyIs Score method.