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  6. Almond vs. Pine nuts

Almond vs. Pine nuts — In-Depth Nutrition Comparison

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How are Almond and Pine nuts different?

  • Almond is richer in Vitamin E , Vitamin B2, Fiber, and Calcium, while Pine nuts are higher in Manganese, Vitamin K, Copper, Zinc, Iron, and Phosphorus.
  • Pine nuts covers your daily need of Manganese 288% more than Almond.
  • Almond contains 17 times more Calcium than Pine nuts. Almond contains 269mg of Calcium, while Pine nuts contain 16mg.

Nuts, almonds and Nuts, pine nuts, dried types were used in this article.

Infographic

Almond 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
Almond
5
:
5
Pine nuts
Pine nuts
Contains more Calcium +1581.3%
Contains more Potassium +22.8%
Contains less Sodium -50%
Contains more Selenium +485.7%
Contains more Iron +49.1%
Contains more Phosphorus +19.5%
Contains more Zinc +106.7%
Contains more Copper +28.4%
Contains more Manganese +303.9%
Equal in Magnesium - 251
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
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 +1581.3%
Contains more Potassium +22.8%
Contains less Sodium -50%
Contains more Selenium +485.7%
Contains more Iron +49.1%
Contains more Phosphorus +19.5%
Contains more Zinc +106.7%
Contains more Copper +28.4%
Contains more Manganese +303.9%
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
Almond
5
:
5
Pine nuts
Pine nuts
Contains more Vitamin E +174.7%
Contains more Vitamin B2 +401.3%
Contains more Vitamin B5 +50.5%
Contains more Vitamin B6 +45.7%
Contains more Folate +29.4%
Contains more Vitamin A +1350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +77.6%
Contains more Vitamin B3 +21.3%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 +174.7%
Contains more Vitamin B2 +401.3%
Contains more Vitamin B5 +50.5%
Contains more Vitamin B6 +45.7%
Contains more Folate +29.4%
Contains more Vitamin A +1350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +77.6%
Contains more Vitamin B3 +21.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Pine nuts
Pine nuts
Contains more Protein +54.5%
Contains more Carbs +64.8%
Contains more Water +93.4%
Contains more Other +14.7%
Contains more Fats +36.9%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +54.5%
Contains more Carbs +64.8%
Contains more Water +93.4%
Contains more Other +14.7%
Contains more Fats +36.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Pine nuts
Pine nuts
Contains less Saturated Fat -22.4%
Contains more Monounsaturated Fat +68.1%
Contains more Polyunsaturated fat +176.3%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 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 -22.4%
Contains more Monounsaturated Fat +68.1%
Contains more Polyunsaturated fat +176.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
5
:
1
Pine nuts
Pine nuts
Contains more Sucrose +14.5%
Contains more Glucose +142.9%
Contains more Fructose +57.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +98.6%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 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 +14.5%
Contains more Glucose +142.9%
Contains more Fructose +57.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Pine nuts Opinion
Net carbs 9.05g 9.38g Pine nuts
Protein 21.15g 13.69g Almond
Fats 49.93g 68.37g Pine nuts
Carbs 21.55g 13.08g Almond
Calories 579kcal 673kcal Pine nuts
Starch 0.72g 1.43g Pine nuts
Fructose 0.11g 0.07g Almond
Sugar 4.35g 3.59g Pine nuts
Fiber 12.5g 3.7g Almond
Calcium 269mg 16mg Almond
Iron 3.71mg 5.53mg Pine nuts
Magnesium 270mg 251mg Almond
Phosphorus 481mg 575mg Pine nuts
Potassium 733mg 597mg Almond
Sodium 1mg 2mg Almond
Zinc 3.12mg 6.45mg Pine nuts
Copper 1.031mg 1.324mg Pine nuts
Manganese 2.179mg 8.802mg Pine nuts
Selenium 4.1µg 0.7µg Almond
Vitamin A 2IU 29IU Pine nuts
Vitamin A RAE 0µg 1µg Pine nuts
Vitamin E 25.63mg 9.33mg Almond
Vitamin C 0mg 0.8mg Pine nuts
Vitamin B1 0.205mg 0.364mg Pine nuts
Vitamin B2 1.138mg 0.227mg Almond
Vitamin B3 3.618mg 4.387mg Pine nuts
Vitamin B5 0.471mg 0.313mg Almond
Vitamin B6 0.137mg 0.094mg Almond
Folate 44µg 34µg Almond
Vitamin K 0µg 53.9µg Pine nuts
Tryptophan 0.211mg 0.107mg Almond
Threonine 0.601mg 0.37mg Almond
Isoleucine 0.751mg 0.542mg Almond
Leucine 1.473mg 0.991mg Almond
Lysine 0.568mg 0.54mg Almond
Methionine 0.157mg 0.259mg Pine nuts
Phenylalanine 1.132mg 0.524mg Almond
Valine 0.855mg 0.687mg Almond
Histidine 0.539mg 0.341mg Almond
Trans Fat 0.015g Pine nuts
Saturated Fat 3.802g 4.899g Almond
Monounsaturated Fat 31.551g 18.764g Almond
Polyunsaturated fat 12.329g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0.002g 0.404g Pine nuts
Omega-6 - Linoleic acid 12.32g Almond
Omega-6 - Gamma-linoleic acid 0g 0.052g Pine nuts
Omega-3 - ALA 0.003g 0.112g Pine nuts

Which food is preferable for your diet?

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

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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
82%
Almond
51%
Pine nuts
Minerals Daily Need Coverage Score
142%
Almond
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 0.76g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 1.097g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.