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% |
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
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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 |
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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
50%
78%
Minerals Daily Need Coverage Score
246%
142%
Comparison summary
Which food is lower in Sugar?
Pine nuts is lower in Sugar (difference - 0.76g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Pine nuts is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 1.097g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.