Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and pine nut:
Both almonds and pine nut are high in calories. Pine nut has 16% more calories than almond - almond has 579 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to pine nut per calorie. Almonds has a macronutrient ratio of 14:14:73 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Almonds | Pine Nut | |
---|---|---|
Protein | 14% | 8% |
Carbohydrates | 14% | 7% |
Fat | 73% | 85% |
Alcohol | ~ | ~ |
Pine nut has 39% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
Both almonds and pine nut are high in dietary fiber. Almond has 238% more dietary fiber than pine nut - almond has 12.5g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
Almonds and pine nut contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and pine nut has 3.6g of sugar.
Both almonds and pine nut are high in protein. Almond has 54% more protein than pine nut - almond has 21.2g of protein per 100 grams and pine nut has 13.7g of protein.
Almond has 22% less saturated fat than pine nut - almond has 3.8g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Both almonds and pine nut are low in trans fat - almond has 0.02g of trans fat per 100 grams and pine nut does not contain significant amounts.
Pine nut has more Vitamin C than almond - pine nut has 0.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Pine nut and almonds contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Both almonds and pine nut are high in Vitamin E. Almond has 175% more Vitamin E than pine nut - almond has 25.6mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Pine nut has more Vitamin K than almond - pine nut has 53.9ug of Vitamin K per 100 grams and almond does not contain significant amounts.
Almond has more riboflavin. Both almonds and pine nut contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
Almonds | Pine Nut | |
---|---|---|
Thiamin | 0.205 MG | 0.364 MG |
Riboflavin | 1.138 MG | 0.227 MG |
Niacin | 3.618 MG | 4.387 MG |
Pantothenic acid | 0.471 MG | 0.313 MG |
Vitamin B6 | 0.137 MG | 0.094 MG |
Folate | 44 UG | 34 UG |
Almond is an excellent source of calcium and it has 15 times more calcium than pine nut - almond has 269mg of calcium per 100 grams and pine nut has 16mg of calcium.
Both almonds and pine nut are high in iron. Pine nut has 49% more iron than almond - almond has 3.7mg of iron per 100 grams and pine nut has 5.5mg of iron.
Both almonds and pine nut are high in potassium. Almond has 23% more potassium than pine nut - almond has 733mg of potassium per 100 grams and pine nut has 597mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both almonds and pine nut contain small amounts of beta-carotene and lutein + zeaxanthin.
Almonds | Pine Nut | |
---|---|---|
beta-carotene | 1 UG | 17 UG |
lutein + zeaxanthin | 1 UG | 9 UG |
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than almond per 100 grams.
Almonds | Pine Nut | |
---|---|---|
alpha linoleic acid | 0.003 G | 0.164 G |
Total | 0.003 G | 0.164 G |
Comparing omega-6 fatty acids, pine nut has more linoleic acid than almond per 100 grams.
Almonds | Pine Nut | |
---|---|---|
other omega 6 | ~ | 0.052 G |
linoleic acid | 12.324 G | 33.15 G |
Total | 12.324 G | 33.202 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds 143g
(
cup, whole
)
|
Daily Values (%) |
Pine Nut 135g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
828KCAL 41% |
|
5% | calories | 10% |
|
909KCAL 45% | |
31G 12% |
|
72% | carbohydrates | 5% |
|
18G 7% | |
18G 72% |
|
260% | dietary fiber | 5% |
|
5G 20% | |
6.2G | 29% | sugar | 5% | 4.8G | |||
71G 112% |
|
5% | total fat | 30% |
|
92G 144% | |
5.4G 30% |
|
5% | saturated fat | 22% |
|
6.6G 37% | |
45G | 80% | monounsaturated fat | 5% | 25G | |||
18G | 5% | polyunsaturated fat | 156% | 46G | |||
0.02G | >999% | trans fat | 5% | ||||
1.4MG 0.1% |
|
5% | sodium | 93% |
|
2.7MG 0.2% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
1.4UG 0.2% | ||
|
5% | Vitamin C | >999% |
|
1.1MG 1% | ||
385MG 39% |
|
>999% | calcium | 5% |
|
22MG 2% | |
5.3MG 30% |
|
5% | iron | 42% |
|
7.5MG 42% | |
386MG 125% |
|
14% | magnesium | 5% |
|
339MG 109% | |
1048MG 46% |
|
30% | potassium | 5% |
|
806MG 35% | |
0.29MG 27% |
|
5% | thiamin (Vit B1) | 69% |
|
0.49MG 45% | |
1.6MG 148% |
|
416% | riboflavin (Vit B2) | 5% |
|
0.31MG 28% | |
5.2MG 37% |
|
5% | niacin (Vit B3) | 13% |
|
5.9MG 42% | |
0.2MG 15% |
|
54% | Vitamin B6 | 5% |
|
0.13MG 10% | |
0.67MG 14% |
|
60% | pantothenic acid (Vit B5) | 5% |
|
0.42MG 9% | |
63UG 16% |
|
37% | folate (Vit B9) | 5% |
|
46UG 12% | |
37MG 244% |
|
185% | Vitamin E | 5% |
|
13MG 84% | |
|
5% | Vitamin K | >999% |
|
73UG 81% | ||
30G 61% |
|
67% | protein | 5% |
|
18G 37% | |
75MG 18% |
|
5% | choline | 5% |
|
75MG 18% | |
1.5MG 123% |
|
5% | copper | 20% |
|
1.8MG 149% | |
3.1MG 173% |
|
5% | manganese | 287% |
|
12MG 660% | |
688MG 98% |
|
5% | phosphorus | 13% |
|
776MG 111% | |
5.9UG 11% |
|
521% | selenium | 5% |
|
0.95UG 2% | |
4.5MG 56% |
|
5% | zinc | 93% |
|
8.7MG 109% | |
6.3G | 103% | Water | 5% | 3.1G | |||
1G | 5% | Starch | 90% | 1.9G | |||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol. |