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

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How are Pine nuts and Almond paste different?

  • Pine nuts are richer in Manganese, Copper, Iron, Phosphorus, Zinc, Vitamin K, Magnesium, Vitamin B1, and Vitamin B3, while Almond paste is higher in Vitamin E .
  • Pine nuts covers your daily need of Manganese 345% more than Almond paste.

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

Infographic

Pine nuts vs Almond paste 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 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Contains more MagnesiumMagnesium +93.1%
Contains more PotassiumPotassium +90.1%
Contains more IronIron +245.6%
Contains more CopperCopper +191.6%
Contains more ZincZinc +335.8%
Contains more PhosphorusPhosphorus +122.9%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +928.3%
Contains more CalciumCalcium +975%
Contains more SeleniumSelenium +500%

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 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +343.9%
Contains more Vitamin B3Vitamin B3 +208.5%
Contains more Vitamin B5Vitamin B5 +177%
Contains more Vitamin B6Vitamin B6 +161.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +95.8%
Contains more Vitamin E Vitamin E +45.1%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more FolateFolate +114.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more ProteinProtein +52.1%
Contains more FatsFats +146.5%
Contains more OtherOther +88.3%
Contains more CarbsCarbs +265.5%
Contains more WaterWater +517.5%

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
10% 68% 22%
Saturated Fat: Sat. Fat 2.629 g
Monounsaturated Fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
Contains more Poly. FatPolyunsaturated fat +485.3%
Contains less Sat. FatSaturated Fat -46.3%
~equal in Monounsaturated Fat ~18.012g

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 paste
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Almond paste Opinion
Calories 673kcal 458kcal Pine nuts
Protein 13.69g 9g Pine nuts
Fats 68.37g 27.74g Pine nuts
Vitamin C 0.8mg 0.1mg Pine nuts
Net carbs 9.38g 43.01g Almond paste
Carbs 13.08g 47.81g Almond paste
Magnesium 251mg 130mg Pine nuts
Calcium 16mg 172mg Almond paste
Potassium 597mg 314mg Pine nuts
Iron 5.53mg 1.6mg Pine nuts
Sugar 3.59g 36.25g Pine nuts
Fiber 3.7g 4.8g Almond paste
Copper 1.324mg 0.454mg Pine nuts
Zinc 6.45mg 1.48mg Pine nuts
Starch 1.43g Pine nuts
Phosphorus 575mg 258mg Pine nuts
Sodium 2mg 9mg Pine nuts
Vitamin A 29IU 0IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 13.54mg Almond paste
Manganese 8.802mg 0.856mg Pine nuts
Selenium 0.7µg 4.2µg Almond paste
Vitamin B1 0.364mg 0.082mg Pine nuts
Vitamin B2 0.227mg 0.414mg Almond paste
Vitamin B3 4.387mg 1.422mg Pine nuts
Vitamin B5 0.313mg 0.113mg Pine nuts
Vitamin B6 0.094mg 0.036mg Pine nuts
Vitamin K 53.9µg 0µg Pine nuts
Folate 34µg 73µg Almond paste
Choline 55.8mg 28.5mg Pine nuts
Saturated Fat 4.899g 2.629g Almond paste
Monounsaturated Fat 18.764g 18.012g Pine nuts
Polyunsaturated fat 34.071g 5.821g Pine nuts
Tryptophan 0.107mg Pine nuts
Threonine 0.37mg Pine nuts
Isoleucine 0.542mg Pine nuts
Leucine 0.991mg Pine nuts
Lysine 0.54mg Pine nuts
Methionine 0.259mg Pine nuts
Phenylalanine 0.524mg Pine nuts
Valine 0.687mg Pine nuts
Histidine 0.341mg Pine nuts
Fructose 0.07g Pine nuts
Omega-3 - ALA 0.112g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Almond paste
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
38%
Almond paste
Minerals Daily Need Coverage Score
246%
Pine nuts
67%
Almond paste

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 32.66g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 2.27g)
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 cheaper?
?
The foods are relatively equal in price ($)

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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.