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

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How are Almond paste and Pine nuts different?

  • Almond paste is richer in Vitamin E, while Pine nuts are higher in Manganese, Copper, Iron, Phosphorus, Zinc, Vitamin K, Magnesium, Vitamin B1, and Vitamin B3.
  • Pine nuts covers your daily need of Manganese 345% more than Almond paste.

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

Infographic

Almond paste vs Pine nuts infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
Contains more CalciumCalcium +975%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +93.1%
Contains more PotassiumPotassium +90.1%
Contains more IronIron +245.6%
Contains more CopperCopper +191.6%
Contains more ZincZinc +335.8%
Contains more PhosphorusPhosphorus +122.9%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +928.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 1.7% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
Contains more Vitamin EVitamin E +45.1%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more FolateFolate +114.7%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +343.9%
Contains more Vitamin B3Vitamin B3 +208.5%
Contains more Vitamin B5Vitamin B5 +177%
Contains more Vitamin B6Vitamin B6 +161.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +95.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
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 CarbsCarbs +265.5%
Contains more WaterWater +517.5%
Contains more ProteinProtein +52.1%
Contains more FatsFats +146.5%
Contains more OtherOther +88.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 68% 22%
Saturated Fat: Sat. Fat 2.629 g
Monounsaturated Fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
8% 33% 59%
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 -46.3%
Contains more Poly. FatPolyunsaturated fat +485.3%
~equal in Monounsaturated Fat ~18.764g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond paste Pine nuts Opinion
Calories 458kcal 673kcal Pine nuts
Protein 9g 13.69g Pine nuts
Fats 27.74g 68.37g Pine nuts
Vitamin C 0.1mg 0.8mg Pine nuts
Net carbs 43.01g 9.38g Almond paste
Carbs 47.81g 13.08g Almond paste
Magnesium 130mg 251mg Pine nuts
Calcium 172mg 16mg Almond paste
Potassium 314mg 597mg Pine nuts
Iron 1.6mg 5.53mg Pine nuts
Sugar 36.25g 3.59g Pine nuts
Fiber 4.8g 3.7g Almond paste
Copper 0.454mg 1.324mg Pine nuts
Zinc 1.48mg 6.45mg Pine nuts
Starch 1.43g Pine nuts
Phosphorus 258mg 575mg Pine nuts
Sodium 9mg 2mg Pine nuts
Vitamin A 0IU 29IU Pine nuts
Vitamin A 0µg 1µg Pine nuts
Vitamin E 13.54mg 9.33mg Almond paste
Manganese 0.856mg 8.802mg Pine nuts
Selenium 4.2µg 0.7µg Almond paste
Vitamin B1 0.082mg 0.364mg Pine nuts
Vitamin B2 0.414mg 0.227mg Almond paste
Vitamin B3 1.422mg 4.387mg Pine nuts
Vitamin B5 0.113mg 0.313mg Pine nuts
Vitamin B6 0.036mg 0.094mg Pine nuts
Vitamin K 0µg 53.9µg Pine nuts
Folate 73µg 34µg Almond paste
Choline 28.5mg 55.8mg Pine nuts
Saturated Fat 2.629g 4.899g Almond paste
Monounsaturated Fat 18.012g 18.764g Pine nuts
Polyunsaturated fat 5.821g 34.071g Pine nuts
Tryptophan 0.107mg Pine nuts
Threonine 0.37mg Pine nuts
Isoleucine 0.542mg Pine nuts
Leucine 0.991mg Pine nuts
Lysine 0.54mg Pine nuts
Methionine 0.259mg Pine nuts
Phenylalanine 0.524mg Pine nuts
Valine 0.687mg Pine nuts
Histidine 0.341mg Pine nuts
Fructose 0.07g Pine nuts
Omega-3 - ALA 0.112g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond paste Pine nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Almond paste
50%
Pine nuts
Minerals Daily Need Coverage Score
67%
Almond paste
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 32.66g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 2.27g)
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 cheaper?
?
The foods are relatively equal in price ($)

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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.