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  6. Pine nuts vs. Almond butter

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

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Important differences between Pine nuts and Almond butter

  • Pine nuts have more Manganese, Vitamin K, Copper, Zinc, Vitamin B1, and Iron, however, Almond butter have more Vitamin E , Vitamin B2, Calcium, and Fiber.
  • Pine nuts' daily need coverage for Manganese is 290% more.

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

Infographic

Pine nuts vs Almond butter 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
6
:
4
Almond butter
Almond butter
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%
Contains more Calcium +2068.8%
Contains more Magnesium +11.2%
Contains more Potassium +25.3%
Contains more Selenium +242.9%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
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%
Contains more Calcium +2068.8%
Contains more Magnesium +11.2%
Contains more Potassium +25.3%
Contains more Selenium +242.9%

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 butter
Almond butter
Contains more Vitamin A +2800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +787.8%
Contains more Vitamin B3 +39%
Contains more Vitamin K +∞%
Contains more Vitamin E +159.5%
Contains more Vitamin B2 +313.7%
Contains more Folate +55.9%
Equal in Vitamin B5 - 0.318
Equal in Vitamin B6 - 0.103
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 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%
Contains more Vitamin A +2800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +787.8%
Contains more Vitamin B3 +39%
Contains more Vitamin K +∞%
Contains more Vitamin E +159.5%
Contains more Vitamin B2 +313.7%
Contains more Folate +55.9%
Equal in Vitamin B5 - 0.318
Equal in Vitamin B6 - 0.103

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
3
Almond butter
Almond butter
Contains more Fats +23.2%
Contains more Water +39%
Contains more Protein +53.1%
Contains more Carbs +43.9%
Contains more Other +19.4%
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 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
Contains more Fats +23.2%
Contains more Water +39%
Contains more Protein +53.1%
Contains more Carbs +43.9%
Contains more Other +19.4%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pine nuts
Pine nuts
3
:
2
Almond butter
Almond butter
Contains more Starch +1687.5%
Contains more Glucose +250%
Contains more Fructose +∞%
Contains more Sucrose +25.8%
Contains more Maltose +∞%
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 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
Contains more Starch +1687.5%
Contains more Glucose +250%
Contains more Fructose +∞%
Contains more Sucrose +25.8%
Contains more Maltose +∞%

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 butter
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 Pine nuts Almond butter Opinion
Net carbs 9.38g 8.52g Pine nuts
Protein 13.69g 20.96g Almond butter
Fats 68.37g 55.5g Pine nuts
Carbs 13.08g 18.82g Almond butter
Calories 673kcal 614kcal Pine nuts
Starch 1.43g 0.08g Pine nuts
Fructose 0.07g 0g Pine nuts
Sugar 3.59g 4.43g Pine nuts
Fiber 3.7g 10.3g Almond butter
Calcium 16mg 347mg Almond butter
Iron 5.53mg 3.49mg Pine nuts
Magnesium 251mg 279mg Almond butter
Phosphorus 575mg 508mg Pine nuts
Potassium 597mg 748mg Almond butter
Sodium 2mg 7mg Pine nuts
Zinc 6.45mg 3.29mg Pine nuts
Copper 1.324mg 0.934mg Pine nuts
Manganese 8.802mg 2.131mg Pine nuts
Selenium 0.7µg 2.4µg Almond butter
Vitamin A 29IU 1IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 24.21mg Almond butter
Vitamin C 0.8mg 0mg Pine nuts
Vitamin B1 0.364mg 0.041mg Pine nuts
Vitamin B2 0.227mg 0.939mg Almond butter
Vitamin B3 4.387mg 3.155mg Pine nuts
Vitamin B5 0.313mg 0.318mg Almond butter
Vitamin B6 0.094mg 0.103mg Almond butter
Folate 34µg 53µg Almond butter
Vitamin K 53.9µg 0µg Pine nuts
Tryptophan 0.107mg 0.159mg Almond butter
Threonine 0.37mg 0.555mg Almond butter
Isoleucine 0.542mg 0.813mg Almond butter
Leucine 0.991mg 1.483mg Almond butter
Lysine 0.54mg 0.612mg Almond butter
Methionine 0.259mg 0.122mg Pine nuts
Phenylalanine 0.524mg 1.149mg Almond butter
Valine 0.687mg 0.937mg Almond butter
Histidine 0.341mg 0.55mg Almond butter
Saturated Fat 4.899g 4.152g Almond butter
Monounsaturated Fat 18.764g 32.445g Almond butter
Polyunsaturated fat 34.071g 13.613g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g 0g 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
Pine nuts Almond butter
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
51%
Pine nuts
71%
Almond butter
Minerals Daily Need Coverage Score
246%
Pine nuts
141%
Almond butter

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