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 have 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.
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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.
| Contains more CalciumCalcium | +2068.8% |
| Contains more PotassiumPotassium | +25.3% |
| Contains more SeleniumSelenium | +242.9% |
| Contains more IronIron | +58.5% |
| Contains more CopperCopper | +41.8% |
| Contains more ZincZinc | +96% |
| Contains more PhosphorusPhosphorus | +13.2% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +313% |
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.
| Contains more Vitamin EVitamin E | +159.5% |
| Contains more Vitamin B2Vitamin B2 | +313.7% |
| Contains more FolateFolate | +55.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +787.8% |
| Contains more Vitamin B3Vitamin B3 | +39% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
13.69 g
Fats:
68.37 g
Carbs:
13.08 g
Water:
2.28 g
Other:
2.58 g
| Contains more ProteinProtein | +53.1% |
| Contains more CarbsCarbs | +43.9% |
| Contains more OtherOther | +19.4% |
| Contains more FatsFats | +23.2% |
| Contains more WaterWater | +39% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
4.899 g
Monounsaturated fat:
Mono. Fat
18.764 g
Polyunsaturated fat:
Poly. Fat
34.071 g
| Contains less Sat. FatSaturated fat | -15.2% |
| Contains more Mono. FatMonounsaturated fat | +72.9% |
| Contains more Poly. FatPolyunsaturated fat | +150.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose | +25.8% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +1687.5% |
| Contains more GlucoseGlucose | +250% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.131mg | 8.802mg | 290% |
| Polyunsaturated fat | 13.613g | 34.071g | 136% |
| Vitamin E | 24.21mg | 9.33mg | 99% |
| Vitamin B2 | 0.939mg | 0.227mg | 55% |
| Vitamin K | 0µg | 53.9µg | 45% |
| Copper | 0.934mg | 1.324mg | 43% |
| Monounsaturated fat | 32.445g | 18.764g | 34% |
| Calcium | 347mg | 16mg | 33% |
| Zinc | 3.29mg | 6.45mg | 29% |
| Vitamin B1 | 0.041mg | 0.364mg | 27% |
| Iron | 3.49mg | 5.53mg | 26% |
| Fiber | 10.3g | 3.7g | 26% |
| Fats | 55.5g | 68.37g | 20% |
| Protein | 20.96g | 13.69g | 15% |
| Phosphorus | 508mg | 575mg | 10% |
| Vitamin B3 | 3.155mg | 4.387mg | 8% |
| Magnesium | 279mg | 251mg | 7% |
| Folate | 53µg | 34µg | 5% |
| Potassium | 748mg | 597mg | 4% |
| Saturated fat | 4.152g | 4.899g | 3% |
| Calories | 614kcal | 673kcal | 3% |
| Selenium | 2.4µg | 0.7µg | 3% |
| Carbs | 18.82g | 13.08g | 2% |
| Vitamin B6 | 0.103mg | 0.094mg | 1% |
| Starch | 0.08g | 1.43g | 1% |
| Choline | 52.1mg | 55.8mg | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Net carbs | 8.52g | 9.38g | N/A |
| Sugar | 4.43g | 3.59g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B5 | 0.318mg | 0.313mg | 0% |
| Tryptophan | 0.159mg | 0.107mg | 0% |
| Threonine | 0.555mg | 0.37mg | 0% |
| Isoleucine | 0.813mg | 0.542mg | 0% |
| Leucine | 1.483mg | 0.991mg | 0% |
| Lysine | 0.612mg | 0.54mg | 0% |
| Methionine | 0.122mg | 0.259mg | 0% |
| Phenylalanine | 1.149mg | 0.524mg | 0% |
| Valine | 0.937mg | 0.687mg | 0% |
| Histidine | 0.55mg | 0.341mg | 0% |
| Fructose | 0g | 0.07g | 0% |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.404g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
68%
50%
Minerals Daily Need Coverage Score
141%
246%
Comparison summary
Which food is lower in Sugar?
Pine nuts is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 5mg)
Which food is cheaper?
Pine nuts is cheaper (difference - $3)
Which food is lower in Saturated fat?
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.