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  6. Pine nuts vs. Almond paste

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 cover your daily need for 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% 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 0.33% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Pine nuts Almond paste DV% diff.
Manganese 8.802mg 0.856mg 345%
Polyunsaturated fat 34.071g 5.821g 188%
Copper 1.324mg 0.454mg 97%
Fats 68.37g 27.74g 63%
Iron 5.53mg 1.6mg 49%
Phosphorus 575mg 258mg 45%
Vitamin K 53.9µg 0µg 45%
Zinc 6.45mg 1.48mg 45%
Magnesium 251mg 130mg 29%
Vitamin E 9.33mg 13.54mg 28%
Vitamin B1 0.364mg 0.082mg 24%
Vitamin B3 4.387mg 1.422mg 19%
Calcium 16mg 172mg 16%
Vitamin B2 0.227mg 0.414mg 14%
Carbs 13.08g 47.81g 12%
Calories 673kcal 458kcal 11%
Folate 34µg 73µg 10%
Saturated fat 4.899g 2.629g 10%
Protein 13.69g 9g 9%
Potassium 597mg 314mg 8%
Selenium 0.7µg 4.2µg 6%
Choline 55.8mg 28.5mg 5%
Fiber 3.7g 4.8g 4%
Vitamin B5 0.313mg 0.113mg 4%
Vitamin B6 0.094mg 0.036mg 4%
Monounsaturated fat 18.764g 18.012g 2%
Vitamin C 0.8mg 0.1mg 1%
Starch 1.43g 1%
Net carbs 9.38g 43.01g N/A
Sugar 3.59g 36.25g N/A
Sodium 2mg 9mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.107mg 0%
Threonine 0.37mg 0%
Isoleucine 0.542mg 0%
Leucine 0.991mg 0%
Lysine 0.54mg 0%
Methionine 0.259mg 0%
Phenylalanine 0.524mg 0%
Valine 0.687mg 0%
Histidine 0.341mg 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
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

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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 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.