Tomato VS Pine Nuts
A detailed nutritional comparison
Tomato
Pine Nuts
🎯 Quick Verdict
Tomatoes and pine nuts serve distinct purposes in a balanced diet. Tomatoes are lower in calories and richer in fiber, making them ideal for weight loss and digestive health. Pine nuts are calorie-dense but provide significantly more protein and healthy fats, making them better suited for energy and muscle recovery needs. Each food contributes unique nutrients; choose based on your goals and recipes.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 18 (per 100g) | 673 (per 100g) | − |
| Protein | 0.9g (per 100g) | 13.7g (per 100g) | − |
| Carbs | 3.9g (per 100g) | 13g (per 100g) | − |
| Fat | 0.2g (per 100g) | 68g (per 100g) | − |
| Fiber | 1.2g (per 100g) | 3.7g (per 100g) | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 12.7mg (per 100g) | 0mg (per 100g) | − |
| Vitamin A | 833 IU (per 100g) | 0 IU (per 100g) | − |
| Vitamin K | 7.9mcg (per 100g) | 53.9mcg (per 100g) | − |
| Calcium | 10mg (per 100g) | 16mg (per 100g) | − |
| Iron | 0.3mg (per 100g) | 5.5mg (per 100g) | − |
🏆 Category Winners
Protein
Pine nuts provide over 15 times more protein per serving.
Fiber
Pine nuts contain nearly three times as much fiber as tomatoes.
Calories
Tomatoes are extremely low-calorie compared to nutrient-dense pine nuts.
Vitamins
Tomatoes excel in Vitamin A and C, while pine nuts are rich in Vitamin K and iron.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Tomatoes have moderate carbs, while pine nuts are high-fat and suitable for keto.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both foods align with paleo guidelines.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Tomatoes have 3.9g of carbs per 100g, higher than pine nuts which provide 13g but are mostly fiber.
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in antioxidants, such as lycopene, which may reduce inflammation.
- High in Vitamin C to support immune function.
- Low calorie and hydrating, aiding in weight management.
Food 2 Benefits
- High in healthy monounsaturated fats to support heart health.
- Rich in magnesium and iron for energy production.
- Contains protein for muscle repair.
✅ The Bottom Line
Tomatoes are a low-calorie, nutrient-packed vegetable best suited for weight loss, hydration, and antioxidant benefits. Pine nuts are high in calories, protein, and healthy fats, making them ideal for energy-dense recipes, muscle maintenance, and heart health. Choose tomatoes for salads or side dishes and pine nuts for hearty snacks or as an ingredient in recipes requiring healthy fats.
Choose Food 1 for: Weight loss, hydration, salads, antioxidant intake
Choose Food 2 for: Energy-dense diets, muscle repair, nutrient-dense recipes
