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Almond vs. Pili nuts — In-Depth Nutrition Comparison

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What are the main differences between Almond and Pili nuts?

  • Almond is richer in Vitamin B2, Vitamin B3, Calcium, Copper, and Potassium, yet Pili nuts are richer in Vitamin B1, Phosphorus, Magnesium, and Manganese.
  • Pili nuts' daily need coverage for Saturated Fat is 137% higher.
  • Almond has 12 times more Vitamin B2 than Pili nuts. Almond has 1.138mg of Vitamin B2, while Pili nuts have 0.093mg.
  • Almond contains less Saturated Fat.

We used Nuts, almonds and Nuts, pilinuts, dried types in this comparison.

Infographic

Almond vs Pili 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 216% 44% 45% 132% 319% 81% 246% 0.39% 302% 0%
Contains more CalciumCalcium +85.5%
Contains more PotassiumPotassium +44.6%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +11.9%
Contains more PhosphorusPhosphorus +19.5%
~equal in Iron ~3.53mg
~equal in Copper ~0.958mg
~equal in Zinc ~2.97mg
~equal in Manganese ~2.313mg

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
5
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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% 2.5% 0% 0% 228% 21% 9.7% 29% 27% 0% 0% 45% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1123.7%
Contains more Vitamin B3Vitamin B3 +597.1%
Contains more Vitamin B6Vitamin B6 +19.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1950%
Contains more Vitamin B1Vitamin B1 +345.4%
Contains more FolateFolate +36.4%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.479mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
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
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Contains more ProteinProtein +95.8%
Contains more CarbsCarbs +441.5%
Contains more WaterWater +59.2%
Contains more FatsFats +59.3%
~equal in Other ~2.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
41% 49% 10%
Saturated Fat: Sat. Fat 31.184 g
Monounsaturated Fat: Mono. Fat 37.229 g
Polyunsaturated fat: Poly. Fat 7.605 g
Contains less Sat. FatSaturated Fat -87.8%
Contains more Poly. FatPolyunsaturated fat +62.1%
Contains more Mono. FatMonounsaturated Fat +18%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Pili 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 Pili nuts Opinion
Calories 579kcal 719kcal Pili nuts
Protein 21.15g 10.8g Almond
Fats 49.93g 79.55g Pili nuts
Vitamin C 0mg 0.6mg Pili nuts
Net carbs 9.05g 3.98g Almond
Carbs 21.55g 3.98g Almond
Magnesium 270mg 302mg Pili nuts
Calcium 269mg 145mg Almond
Potassium 733mg 507mg Almond
Iron 3.71mg 3.53mg Almond
Sugar 4.35g Pili nuts
Fiber 12.5g Almond
Copper 1.031mg 0.958mg Almond
Zinc 3.12mg 2.97mg Almond
Starch 0.72g Almond
Phosphorus 481mg 575mg Pili nuts
Sodium 1mg 3mg Almond
Vitamin A 2IU 41IU Pili nuts
Vitamin A RAE 0µg 2µg Pili nuts
Vitamin E 25.63mg Almond
Manganese 2.179mg 2.313mg Pili nuts
Selenium 4.1µg Almond
Vitamin B1 0.205mg 0.913mg Pili nuts
Vitamin B2 1.138mg 0.093mg Almond
Vitamin B3 3.618mg 0.519mg Almond
Vitamin B5 0.471mg 0.479mg Pili nuts
Vitamin B6 0.137mg 0.115mg Almond
Folate 44µg 60µg Pili nuts
Trans Fat 0.015g Pili nuts
Choline 52.1mg Almond
Saturated Fat 3.802g 31.184g Almond
Monounsaturated Fat 31.551g 37.229g Pili nuts
Polyunsaturated fat 12.329g 7.605g Almond
Tryptophan 0.211mg 0.189mg Almond
Threonine 0.601mg 0.407mg Almond
Isoleucine 0.751mg 0.483mg Almond
Leucine 1.473mg 0.89mg Almond
Lysine 0.568mg 0.369mg Almond
Methionine 0.157mg 0.395mg Pili nuts
Phenylalanine 1.132mg 0.497mg Almond
Valine 0.855mg 0.701mg Almond
Histidine 0.539mg 0.255mg Almond
Fructose 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Pili nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almond
28%
Pili nuts
Minerals Daily Need Coverage Score
142%
Almond
139%
Pili nuts

Comparison summary

Which food is lower in Sugar?
Pili nuts
Pili nuts is lower in Sugar (difference - 4.35g)
Which food is lower in glycemic index?
Pili nuts
Pili nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Pili nuts
Pili nuts is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 27.382g)
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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.