Pine NutsVSRaw Pecans
Pine Nuts has 6.5g more protein per 100g than Raw Pecans — 15.7g vs 9.2g per 100g (USDA). For those watching their calorie intake, Pine Nuts offers only 688.614 calories per 100g compared to 691 calories in Raw Pecans. In terms of protein efficiency (protein per calorie), Pine Nuts delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Pine Nuts | Raw Pecans |
|---|---|---|
| Protein | 15.7 g | 9.2 g |
| Calories | 689 kcal | 691 kcal |
| Total fat | 61.3 g | 72.0 g |
| Carbohydrates | 18.6 g | 13.9 g |
Pine Nuts
Raw Pecans
How does Pine Nuts compare to Raw Pecans?
Pine Nuts has 6.5g more protein per 100g than Raw Pecans — 15.7g vs 9.2g per 100g (USDA). For those watching their calorie intake, Pine Nuts offers only 688.614 calories per 100g compared to 691 calories in Raw Pecans. In terms of protein efficiency (protein per calorie), Pine Nuts delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Pine NutsWith 15.7g of protein per 100g, Pine Nuts provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Pine NutsAt only 688.614 calories per 100g, Pine Nuts allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Pine NutsPine Nuts offers the best protein-to-calorie ratio, delivering 15.7g of protein for just 688.614 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Pine NutsBoth are excellent plant-based options. Pine Nuts edges ahead with 15.7g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Raw PecansWith only 13.9g of carbohydrates per 100g, Raw Pecans fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Pine NutsFor everyday fitness enthusiasts seeking balanced nutrition, Pine Nuts offers a good protein content at 15.7g with 688.614 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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