Fast foods vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pine nuts, dried is higher in more vitamins & minerals
Calories (kcal)
Fast foods 338
Nuts 673
Protein (g)
Fast foods 13.3
Nuts 13.7
Carbs (g)
Fast foods 25.3
Nuts 13.1
Fat (g)
Fast foods 20.7
Nuts 68.4
Fiber (g)
Fast foods 0.500
Nuts 3.70
Quick answers
Which has more protein?
Nuts, pine nuts, dried — 13.7g vs 13.3g per 100g.
Which has fewer calories?
Fast foods, english muffin, with cheese and sausage — 338 vs 673 kcal per 100g.
Which is more nutrient-dense?
Nuts, pine nuts, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fast foods | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 338 kcal | 673 kcal | -50% |
| Macronutrients | |||
| Water | 37.9 g | 2.28 g | +1564% |
| Protein | 13.3 g | 13.7 g | -3% |
| Total lipid (fat) | 20.7 g | 68.4 g | -70% |
| Carbohydrate, by difference | 25.3 g | 13.1 g | +93% |
| Fiber, total dietary | 0.500 g | 3.70 g | -86% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.15 g | 4.90 g | +66% |
| Fatty acids, total monounsaturated | 7.91 g | 18.8 g | -58% |
| Cholesterol | 43.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.800 mg | -100% |
| Thiamin (Vitamin B1) | 0.481 mg | 0.364 mg | +32% |
| Riboflavin (Vitamin B2) | 0.197 mg | 0.227 mg | -13% |
| Niacin (Vitamin B3) | 4.22 mg | 4.39 mg | -4% |
| Pantothenic acid (Vitamin B5) | 0.696 mg | 0.313 mg | +122% |
| Vitamin B-6 — Pyridoxine | 0.086 mg | 0.094 mg | -9% |
| Biotin (Vitamin B7) | 51.0 ug | 34.0 ug | +50% |
| Folate, total (Vitamin B9) | 34.0 ug | 0 ug | |
| Choline, total | 29.8 mg | 55.8 mg | -47% |
| Vitamin B-12 — Cobalamin | 0.790 ug | 0 ug | |
| Vitamin A, RAE | 56.0 ug | 1.00 ug | +5500% |
| Carotene, beta | 22.0 ug | 17.0 ug | +29% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.580 mg | 9.33 mg | -94% |
| Vitamin D (D2 + D3) | 0.400 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 210 mg | 16.0 mg | +1213% |
| Iron, Fe | 3.14 mg | 5.53 mg | -43% |
| Magnesium, Mg | 21.0 mg | 251 mg | -92% |
| Phosphorus, P | 168 mg | 575 mg | -71% |
| Potassium, K | 179 mg | 597 mg | -70% |
| Sodium, Na | 668 mg | 2.00 mg | +33300% |
| Zinc, Zn | 1.19 mg | 6.45 mg | -82% |
| Copper, Cu | 0.252 mg | 1.32 mg | -81% |
| Manganese, Mn | 0.284 mg | 8.80 mg | -97% |
| Selenium, Se | 25.3 ug | 0.700 ug | +3514% |
| Other Nutrients | |||
| Energy | 1415 kj | 2816 kj | -50% |
| Ash | 2.83 g | 2.59 g | +9% |
| Total Sugars | 1.98 g | 3.59 g | -45% |
| Sucrose | 0.070 g | 3.45 g | -98% |
| Glucose | 0.430 g | 0.070 g | +514% |
| Fructose | 0.270 g | 0.070 g | +286% |
| Lactose | 0.430 g | 0 g | |
| Maltose | 0.770 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 20.1 g | 1.43 g | +1307% |
| Folic acid (Vitamin B9 — synthetic) | 17.0 ug | 34.0 ug | -50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 75.0 ug | 34.0 ug | +121% |
| Betaine | 19.0 mg | 0.400 mg | +4650% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 55.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 219 IU | 29.0 IU | +655% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 22.0 ug | 9.00 ug | +144% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.430 mg | 11.1 mg | -96% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.100 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.690 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 17.0 IU | 0 IU | |
| Vitamin K1 — Phylloquinone | 2.20 ug | 53.9 ug | -96% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.085 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.107 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.120 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.587 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.047 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 4.69 g | 3.21 g | +46% |
| SFA 17:0 (Margaric acid) | 0.075 g | 0 g | |
| SFA 18:0 (Stearic acid) | 2.35 g | 1.39 g | +69% |
| SFA 20:0 (Arachidic acid) | 0.080 g | 0.229 g | -65% |
| SFA 22:0 (Behenic acid) | 0 g | 0.068 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0.012 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.060 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.452 g | 0.017 g | +2559% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.27 g | 17.9 g | -59% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.120 g | 0.801 g | -85% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 3.12 g | 34.1 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.46 g | 33.2 g | -93% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.157 g | 0.164 g | -4% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.112 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.052 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.052 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.305 g | 0.404 g | -25% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.047 g | 0.353 g | -87% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.052 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.035 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 20.0 mg | |
| Beta-sitosterol | — | 132 mg | |
| Tryptophan (EAA) | 0.145 g | 0.107 g | +36% |
| Threonine (EAA) | 0.477 g | 0.370 g | +29% |
| Isoleucine (EAA, BCAA) | 0.497 g | 0.542 g | -8% |
| Leucine (EAA, BCAA) | 0.930 g | 0.991 g | -6% |
| Lysine (EAA) | 0.688 g | 0.540 g | +27% |
| Methionine (EAA) | 0.235 g | 0.259 g | -9% |
| Cystine (conditionally essential) | 0.185 g | 0.289 g | -36% |
| Phenylalanine (EAA) | 0.545 g | 0.524 g | +4% |
| Tyrosine (conditionally essential) | 0.363 g | 0.509 g | -29% |
| Valine (EAA, BCAA) | 0.592 g | 0.687 g | -14% |
| Arginine (conditionally essential) | 0.585 g | 2.41 g | -76% |
| Histidine (EAA) | 0.338 g | 0.341 g | -1% |
| Alanine | 0.547 g | 0.684 g | -20% |
| Aspartic acid | 0.943 g | 1.30 g | -28% |
| Glutamic acid | 2.90 g | 2.93 g | -1% |
| Glycine (conditionally essential) | 0.600 g | 0.691 g | -13% |
| Proline (conditionally essential) | 1.03 g | 0.673 g | +53% |
| Serine | 0.590 g | 0.835 g | -29% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 3.10 mg | — | |
| Choline from phosphatidylcholine | 19.0 mg | — | |
| Choline from phosphocholine | 0.400 mg | — | |
| Choline from sphingomyelin | 2.60 mg | — | |
| Free Choline | 4.50 mg | — | |
| Total Choline | 30.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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