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  6. Pine nuts vs. Almond

Pine nuts vs. Almond — In-Depth Nutrition Comparison

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How are Pine nuts and Almond different?

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

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

Infographic

Pine nuts vs Almond 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.
Pine nuts
Pine nuts
5
:
5
Almond
Almond
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%
Contains more Calcium +1581.3%
Contains more Potassium +22.8%
Contains less Sodium -50%
Contains more Selenium +485.7%
Equal in Magnesium - 270
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
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%
Contains more Calcium +1581.3%
Contains more Potassium +22.8%
Contains less Sodium -50%
Contains more Selenium +485.7%
Equal in Magnesium - 270

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.
Pine nuts
Pine nuts
5
:
5
Almond
Almond
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 +∞%
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%
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%
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%
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 +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
1
:
4
Almond
Almond
Contains more Fats +36.9%
Contains more Protein +54.5%
Contains more Carbs +64.8%
Contains more Water +93.4%
Contains more Other +14.7%
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
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
Contains more Fats +36.9%
Contains more Protein +54.5%
Contains more Carbs +64.8%
Contains more Water +93.4%
Contains more Other +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pine nuts
Pine nuts
1
:
2
Almond
Almond
Contains more Polyunsaturated fat +176.3%
Contains less Saturated Fat -22.4%
Contains more Monounsaturated Fat +68.1%
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains more Polyunsaturated fat +176.3%
Contains less Saturated Fat -22.4%
Contains more Monounsaturated Fat +68.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pine nuts
Pine nuts
1
:
5
Almond
Almond
Contains more Starch +98.6%
Contains more Sucrose +14.5%
Contains more Glucose +142.9%
Contains more Fructose +57.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
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
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
Contains more Starch +98.6%
Contains more Sucrose +14.5%
Contains more Glucose +142.9%
Contains more Fructose +57.1%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Almond
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
51%
Pine nuts
82%
Almond
Minerals Daily Need Coverage Score
246%
Pine nuts
142%
Almond

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.