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  6. Pine nuts vs. Almonds

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.

Infographic

Pine nuts vs Almonds 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%
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.7% 0% 0.33% 187% 91% 52% 82% 19% 22% 0% 135% 26%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pine nuts Almonds 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%
Phosphorus 575mg 481mg 13%
Vitamin B1 0.364mg 0.205mg 13%
Selenium 0.7µg 4.1µg 6%
Calories 673kcal 579kcal 5%
Magnesium 251mg 270mg 5%
Vitamin B3 4.387mg 3.618mg 5%
Saturated fat 4.899g 3.802g 5%
Potassium 597mg 733mg 4%
Carbs 13.08g 21.55g 3%
Vitamin B5 0.313mg 0.471mg 3%
Vitamin B6 0.094mg 0.137mg 3%
Folate 34µg 44µg 3%
Vitamin C 0.8mg 0mg 1%
Choline 55.8mg 52.1mg 1%
Protein per 100 calories 2g 3.7g N/A
Calories per 10 g protein 492kcal 274kcal N/A
Weight per 100 calories 15g 17g N/A
Unsaturated / Saturated Fat ratio 11 12 N/A
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
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
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
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
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

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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. Almonds - 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.