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  6. Almond butter vs. Pine nuts

Almond butter vs. Pine nuts — In-Depth Nutrition Comparison

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Important differences between Almond butter and Pine nuts

  • Almond butter has more Vitamin E , Vitamin B2, Calcium, and Fiber, however, Pine nuts has more Manganese, Vitamin K, Copper, Zinc, Vitamin B1, and Iron.
  • Pine nuts' daily need coverage for Manganese is 290% more.
  • Almond butter has 22 times more Calcium than Pine nuts. Almond butter has 347mg of Calcium, while Pine nuts have 16mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Nuts, pine nuts, dried.

Infographic

Almond butter vs Pine nuts infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond butter
Almond butter
4
:
6
Pine nuts
Pine nuts
Contains more Calcium +2068.8%
Contains more Magnesium +11.2%
Contains more Potassium +25.3%
Contains more Selenium +242.9%
Contains more Iron +58.5%
Contains more Phosphorus +13.2%
Contains less Sodium -71.4%
Contains more Zinc +96%
Contains more Copper +41.8%
Contains more Manganese +313%
Equal in Magnesium - 251
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +2068.8%
Contains more Magnesium +11.2%
Contains more Potassium +25.3%
Contains more Selenium +242.9%
Contains more Iron +58.5%
Contains more Phosphorus +13.2%
Contains less Sodium -71.4%
Contains more Zinc +96%
Contains more Copper +41.8%
Contains more Manganese +313%
Equal in Magnesium - 251

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond butter
Almond butter
5
:
5
Pine nuts
Pine nuts
Contains more Vitamin E +159.5%
Contains more Vitamin B2 +313.7%
Contains more Folate +55.9%
Contains more Vitamin A +2800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +787.8%
Contains more Vitamin B3 +39%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.313
Equal in Vitamin B6 - 0.094
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Contains more Vitamin E +159.5%
Contains more Vitamin B2 +313.7%
Contains more Folate +55.9%
Contains more Vitamin A +2800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +787.8%
Contains more Vitamin B3 +39%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.313
Equal in Vitamin B6 - 0.094

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Pine nuts
Pine nuts
Contains more Protein +53.1%
Contains more Carbs +43.9%
Contains more Other +19.4%
Contains more Fats +23.2%
Contains more Water +39%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Protein +53.1%
Contains more Carbs +43.9%
Contains more Other +19.4%
Contains more Fats +23.2%
Contains more Water +39%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Pine nuts
Pine nuts
Contains less Saturated Fat -15.2%
Contains more Monounsaturated Fat +72.9%
Contains more Polyunsaturated fat +150.3%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains less Saturated Fat -15.2%
Contains more Monounsaturated Fat +72.9%
Contains more Polyunsaturated fat +150.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
3
Pine nuts
Pine nuts
Contains more Sucrose +25.8%
Contains more Maltose +∞%
Contains more Starch +1687.5%
Contains more Glucose +250%
Contains more Fructose +∞%
Almond butter
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Pine nuts
28% 69%
Starch: 1.43 g
Sucrose: 3.45 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +25.8%
Contains more Maltose +∞%
Contains more Starch +1687.5%
Contains more Glucose +250%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Pine nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Pine nuts Opinion
Net carbs 8.52g 9.38g Pine nuts
Protein 20.96g 13.69g Almond butter
Fats 55.5g 68.37g Pine nuts
Carbs 18.82g 13.08g Almond butter
Calories 614kcal 673kcal Pine nuts
Starch 0.08g 1.43g Pine nuts
Fructose 0g 0.07g Pine nuts
Sugar 4.43g 3.59g Pine nuts
Fiber 10.3g 3.7g Almond butter
Calcium 347mg 16mg Almond butter
Iron 3.49mg 5.53mg Pine nuts
Magnesium 279mg 251mg Almond butter
Phosphorus 508mg 575mg Pine nuts
Potassium 748mg 597mg Almond butter
Sodium 7mg 2mg Pine nuts
Zinc 3.29mg 6.45mg Pine nuts
Copper 0.934mg 1.324mg Pine nuts
Manganese 2.131mg 8.802mg Pine nuts
Selenium 2.4µg 0.7µg Almond butter
Vitamin A 1IU 29IU Pine nuts
Vitamin A RAE 0µg 1µg Pine nuts
Vitamin E 24.21mg 9.33mg Almond butter
Vitamin C 0mg 0.8mg Pine nuts
Vitamin B1 0.041mg 0.364mg Pine nuts
Vitamin B2 0.939mg 0.227mg Almond butter
Vitamin B3 3.155mg 4.387mg Pine nuts
Vitamin B5 0.318mg 0.313mg Almond butter
Vitamin B6 0.103mg 0.094mg Almond butter
Folate 53µg 34µg Almond butter
Vitamin K 0µg 53.9µg Pine nuts
Tryptophan 0.159mg 0.107mg Almond butter
Threonine 0.555mg 0.37mg Almond butter
Isoleucine 0.813mg 0.542mg Almond butter
Leucine 1.483mg 0.991mg Almond butter
Lysine 0.612mg 0.54mg Almond butter
Methionine 0.122mg 0.259mg Pine nuts
Phenylalanine 1.149mg 0.524mg Almond butter
Valine 0.937mg 0.687mg Almond butter
Histidine 0.55mg 0.341mg Almond butter
Saturated Fat 4.152g 4.899g Almond butter
Monounsaturated Fat 32.445g 18.764g Almond butter
Polyunsaturated fat 13.613g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0g 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Pine nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Almond butter
51%
Pine nuts
Minerals Daily Need Coverage Score
141%
Almond butter
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 5mg)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 0.747g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.