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Pine nuts vs. Almond — In-Depth Nutrition Comparison

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How are Pine nuts and Almond different?

  • Pine nuts are richer in Manganese, Vitamin K, Copper, Zinc, Iron, and Phosphorus, while Almond is higher in Vitamin E , Vitamin B2, Fiber, and Calcium.
  • Pine nuts covers your daily need of Manganese 288% more than Almond.

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

Infographic

Pine nuts vs Almond 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 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
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%
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%
~equal in Magnesium ~270mg

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 2.7% 1.7% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin B1Vitamin B1 +77.6%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
8% 33% 59%
Saturated Fat: Sat. Fat 4.899 g
Monounsaturated Fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
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
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
28% 69%
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
Almond
5
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
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.
Pine nuts Almond
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 Pine nuts Almond Opinion
Calories 673kcal 579kcal Pine nuts
Protein 13.69g 21.15g Almond
Fats 68.37g 49.93g Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Net carbs 9.38g 9.05g Pine nuts
Carbs 13.08g 21.55g Almond
Magnesium 251mg 270mg Almond
Calcium 16mg 269mg Almond
Potassium 597mg 733mg Almond
Iron 5.53mg 3.71mg Pine nuts
Sugar 3.59g 4.35g Pine nuts
Fiber 3.7g 12.5g Almond
Copper 1.324mg 1.031mg Pine nuts
Zinc 6.45mg 3.12mg Pine nuts
Starch 1.43g 0.72g Pine nuts
Phosphorus 575mg 481mg Pine nuts
Sodium 2mg 1mg Almond
Vitamin A 29IU 2IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 25.63mg Almond
Manganese 8.802mg 2.179mg Pine nuts
Selenium 0.7µg 4.1µg Almond
Vitamin B1 0.364mg 0.205mg Pine nuts
Vitamin B2 0.227mg 1.138mg Almond
Vitamin B3 4.387mg 3.618mg Pine nuts
Vitamin B5 0.313mg 0.471mg Almond
Vitamin B6 0.094mg 0.137mg Almond
Vitamin K 53.9µg 0µg Pine nuts
Folate 34µg 44µg Almond
Trans Fat 0.015g Pine nuts
Choline 55.8mg 52.1mg Pine nuts
Saturated Fat 4.899g 3.802g Almond
Monounsaturated Fat 18.764g 31.551g Almond
Polyunsaturated fat 34.071g 12.329g Pine nuts
Tryptophan 0.107mg 0.211mg Almond
Threonine 0.37mg 0.601mg Almond
Isoleucine 0.542mg 0.751mg Almond
Leucine 0.991mg 1.473mg Almond
Lysine 0.54mg 0.568mg Almond
Methionine 0.259mg 0.157mg Pine nuts
Phenylalanine 0.524mg 1.132mg Almond
Valine 0.687mg 0.855mg Almond
Histidine 0.341mg 0.539mg Almond
Fructose 0.07g 0.11g Almond
Omega-3 - ALA 0.112g 0.003g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g 0g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g 0.002g Pine nuts
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Almond
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
50%
Pine nuts
78%
Almond
Minerals Daily Need Coverage Score
246%
Pine nuts
142%
Almond

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 0.76g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 1.097g)
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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.