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Pine nuts vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between Pine nuts and Almond butter

  • Pine nuts have more Manganese, Vitamin K, Copper, Zinc, Vitamin B1, and Iron, however, Almond butter have more Vitamin E , Vitamin B2, Calcium, and Fiber.
  • Pine nuts' daily need coverage for Manganese is 290% more.

The food varieties used in the comparison are Nuts, pine nuts, dried and Nuts, almond butter, plain, without salt added.

Infographic

Pine nuts vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more IronIron +58.5%
Contains more CopperCopper +41.8%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +313%
Contains more MagnesiumMagnesium +11.2%
Contains more CalciumCalcium +2068.8%
Contains more PotassiumPotassium +25.3%
Contains more SeleniumSelenium +242.9%

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%
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% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B1Vitamin B1 +787.8%
Contains more Vitamin B3Vitamin B3 +39%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin E +159.5%
Contains more Vitamin B2Vitamin B2 +313.7%
Contains more FolateFolate +55.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.318mg
~equal in Vitamin B6 ~0.103mg
~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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more FatsFats +23.2%
Contains more WaterWater +39%
Contains more ProteinProtein +53.1%
Contains more CarbsCarbs +43.9%
Contains more OtherOther +19.4%

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% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains more Poly. FatPolyunsaturated fat +150.3%
Contains less Sat. FatSaturated Fat -15.2%
Contains more Mono. FatMonounsaturated Fat +72.9%

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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +1687.5%
Contains more GlucoseGlucose +250%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +25.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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 butter
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Almond butter Opinion
Calories 673kcal 614kcal Pine nuts
Protein 13.69g 20.96g Almond butter
Fats 68.37g 55.5g Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Net carbs 9.38g 8.52g Pine nuts
Carbs 13.08g 18.82g Almond butter
Magnesium 251mg 279mg Almond butter
Calcium 16mg 347mg Almond butter
Potassium 597mg 748mg Almond butter
Iron 5.53mg 3.49mg Pine nuts
Sugar 3.59g 4.43g Pine nuts
Fiber 3.7g 10.3g Almond butter
Copper 1.324mg 0.934mg Pine nuts
Zinc 6.45mg 3.29mg Pine nuts
Starch 1.43g 0.08g Pine nuts
Phosphorus 575mg 508mg Pine nuts
Sodium 2mg 7mg Pine nuts
Vitamin A 29IU 1IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 24.21mg Almond butter
Manganese 8.802mg 2.131mg Pine nuts
Selenium 0.7µg 2.4µg Almond butter
Vitamin B1 0.364mg 0.041mg Pine nuts
Vitamin B2 0.227mg 0.939mg Almond butter
Vitamin B3 4.387mg 3.155mg Pine nuts
Vitamin B5 0.313mg 0.318mg Almond butter
Vitamin B6 0.094mg 0.103mg Almond butter
Vitamin K 53.9µg 0µg Pine nuts
Folate 34µg 53µg Almond butter
Choline 55.8mg 52.1mg Pine nuts
Saturated Fat 4.899g 4.152g Almond butter
Monounsaturated Fat 18.764g 32.445g Almond butter
Polyunsaturated fat 34.071g 13.613g Pine nuts
Tryptophan 0.107mg 0.159mg Almond butter
Threonine 0.37mg 0.555mg Almond butter
Isoleucine 0.542mg 0.813mg Almond butter
Leucine 0.991mg 1.483mg Almond butter
Lysine 0.54mg 0.612mg Almond butter
Methionine 0.259mg 0.122mg Pine nuts
Phenylalanine 0.524mg 1.149mg Almond butter
Valine 0.687mg 0.937mg Almond butter
Histidine 0.341mg 0.55mg Almond butter
Fructose 0.07g 0g Pine nuts
Omega-3 - ALA 0.112g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g 0g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
68%
Almond butter
Minerals Daily Need Coverage Score
246%
Pine nuts
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 5mg)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 0.747g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.