Pine nuts vs. Almonds — In-Depth Nutrition Comparison
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How are pine nuts and almonds different?
- Pine nuts are richer in manganese, vitamin K, copper, zinc, iron, and phosphorus, while almonds are higher in vitamin E, vitamin B2, fiber, and calcium.
- Pine nuts cover your daily need for manganese, 288% more than almonds.
Nuts, pine nuts, dried and Nuts, almonds types were used in this article.
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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 IronIron | +49.1% |
| Contains more CopperCopper | +28.4% |
| Contains more ZincZinc | +106.7% |
| Contains more PhosphorusPhosphorus | +19.5% |
| Contains more ManganeseManganese | +303.9% |
| Contains more CalciumCalcium | +1581.3% |
| Contains more PotassiumPotassium | +22.8% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +485.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +77.6% |
| Contains more Vitamin B3Vitamin B3 | +21.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +174.7% |
| Contains more Vitamin B2Vitamin B2 | +401.3% |
| Contains more Vitamin B5Vitamin B5 | +50.5% |
| Contains more Vitamin B6Vitamin B6 | +45.7% |
| Contains more FolateFolate | +29.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 2.179mg | 288% |
| Polyunsaturated fat | 34.071g | 12.329g | 145% |
| Vitamin E | 9.33mg | 25.63mg | 109% |
| Vitamin B2 | 0.227mg | 1.138mg | 70% |
| Vitamin K | 53.9µg | 0µg | 45% |
| Fiber | 3.7g | 12.5g | 35% |
| Copper | 1.324mg | 1.031mg | 33% |
| Monounsaturated fat | 18.764g | 31.551g | 32% |
| Zinc | 6.45mg | 3.12mg | 30% |
| Fats | 68.37g | 49.93g | 28% |
| Calcium | 16mg | 269mg | 25% |
| Iron | 5.53mg | 3.71mg | 23% |
| Protein | 13.69g | 21.15g | 15% |
| Vitamin B1 | 0.364mg | 0.205mg | 13% |
| Phosphorus | 575mg | 481mg | 13% |
| Selenium | 0.7µg | 4.1µg | 6% |
| Saturated fat | 4.899g | 3.802g | 5% |
| Calories | 673kcal | 579kcal | 5% |
| Vitamin B3 | 4.387mg | 3.618mg | 5% |
| Magnesium | 251mg | 270mg | 5% |
| Potassium | 597mg | 733mg | 4% |
| Vitamin B5 | 0.313mg | 0.471mg | 3% |
| Vitamin B6 | 0.094mg | 0.137mg | 3% |
| Folate | 34µg | 44µg | 3% |
| Carbs | 13.08g | 21.55g | 3% |
| Choline | 55.8mg | 52.1mg | 1% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Net carbs | 9.38g | 9.05g | N/A |
| Sugar | 3.59g | 4.35g | N/A |
| Starch | 1.43g | 0.72g | 0% |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.107mg | 0.211mg | 0% |
| Threonine | 0.37mg | 0.601mg | 0% |
| Isoleucine | 0.542mg | 0.751mg | 0% |
| Leucine | 0.991mg | 1.473mg | 0% |
| Lysine | 0.54mg | 0.568mg | 0% |
| Methionine | 0.259mg | 0.157mg | 0% |
| Phenylalanine | 0.524mg | 1.132mg | 0% |
| Valine | 0.687mg | 0.855mg | 0% |
| Histidine | 0.341mg | 0.539mg | 0% |
| Fructose | 0.07g | 0.11g | 0% |
| Omega-3 - ALA | 0.112g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.052g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.404g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +36.9% |
| Contains more ProteinProtein | +54.5% |
| Contains more CarbsCarbs | +64.8% |
| Contains more WaterWater | +93.4% |
| Contains more OtherOther | +14.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +176.3% |
| Contains less Sat. FatSaturated fat | -22.4% |
| Contains more Mono. FatMonounsaturated fat | +68.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +98.6% |
| Contains more SucroseSucrose | +14.5% |
| Contains more GlucoseGlucose | +142.9% |
| Contains more FructoseFructose | +57.1% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
