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  6. Pine nuts vs. Almond oil

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

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What are the main differences between pine nuts and almond oil?

  • Pine nuts are richer in copper, phosphorus, iron, magnesium, zinc, vitamin K, vitamin B1, vitamin B3, and potassium, while almond oil is higher in vitamin E.
  • Almond oil's daily need coverage for vitamin E is 199% higher.

We used Nuts, pine nuts, dried and Oil, almond types in this comparison.

Infographic

Pine nuts vs Almond oil infographic
Infographic link

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0.33% 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% 784% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +670%
Contains more FolateFolate +∞%
Contains more CholineCholine +13850%
Contains more Vitamin EVitamin E +320.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pine nuts Almond oil DV% diff.
Manganese 8.802mg 383%
Vitamin E 9.33mg 39.2mg 199%
Copper 1.324mg 0mg 147%
Monounsaturated fat 18.764g 69.9g 128%
Polyunsaturated fat 34.071g 17.4g 111%
Phosphorus 575mg 0mg 82%
Iron 5.53mg 0mg 69%
Magnesium 251mg 0mg 60%
Zinc 6.45mg 0mg 59%
Fats 68.37g 100g 49%
Vitamin K 53.9µg 7µg 39%
Vitamin B1 0.364mg 0mg 30%
Vitamin B3 4.387mg 0mg 27%
Protein 13.69g 0g 27%
Potassium 597mg 0mg 18%
Vitamin B2 0.227mg 0mg 17%
Fiber 3.7g 0g 15%
Saturated fat 4.899g 8.2g 15%
Calories 673kcal 884kcal 11%
Choline 55.8mg 0.4mg 10%
Folate 34µg 0µg 9%
Vitamin B6 0.094mg 0mg 7%
Vitamin B5 0.313mg 0mg 6%
Carbs 13.08g 0g 4%
Calcium 16mg 0mg 2%
Selenium 0.7µg 0µg 1%
Starch 1.43g 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 9.38g 0g N/A
Sugar 3.59g 0g N/A
Sodium 2mg 0mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.107mg 0mg 0%
Threonine 0.37mg 0mg 0%
Isoleucine 0.542mg 0mg 0%
Leucine 0.991mg 0mg 0%
Lysine 0.54mg 0mg 0%
Methionine 0.259mg 0mg 0%
Phenylalanine 0.524mg 0mg 0%
Valine 0.687mg 0mg 0%
Histidine 0.341mg 0mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.112g N/A
Omega-6 - Gamma-linoleic acid 0.052g N/A
Omega-6 - Eicosadienoic acid 0.404g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +46.3%

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
9% 73% 18%
Saturated fat: Sat. Fat 8.2 g
Monounsaturated fat: Mono. Fat 69.9 g
Polyunsaturated fat: Poly. Fat 17.4 g
Contains less Sat. FatSaturated fat -40.3%
Contains more Poly. FatPolyunsaturated fat +95.8%
Contains more Mono. FatMonounsaturated fat +272.5%

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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. Almond oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171031/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.